"Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Then Banded box box back squat 12x2

  Complete 5 rounds for max reps of: KB swings (106/62#) pull ups Rest as needed between rounds. WOD Notes:  You will be picking a KB that you can swing 10 to 30 times the…

Black Out Day #5 WOD Notes:  We will take the 2 waitlist spots in any class today as well as the typical 14 spots. Apparel Notes:  The second generation of ICA hoodies will be ordered…

Black Out Day #4 Community Notes: WOD 'n Wings is this Saturday! Click HERE for details and post to comments if you're attending.

Black Out Day #3

Black Out Day #2 Community Notes:  Happy Birthday Mark C! If you want to get a head start on Christmas shopping - or just need some new workout gear - Schuylkill Valley Sports Pottstown has invited us…

Black Out Day #1 WOD Notes:  This is the first day of blackout week.  You won't know the workout until just before it begins!  Enjoy. Community Notes:  Happy Birthday Rey!! Happy Veterans Day!  Thank you…

  Push Press 3-3-3-3-3 Then 20 gymnastics pullovers NFT WOD Notes: Click HERE to see a video demonstration of a pullover. If you can't perform a pullover, the sub will be "skin the cats" or a 3 minute…

“The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups  9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes: Only…

Snatch Grip Deadlift 1-1-1-1-1-1-1 Then Weighted Pull Up 3-3-3-3