Teams of 3 complete: 300 push presses (95/65#) 300 sit ups 15 rope climbs Teams may have only one athlete working at each station.  The work does not need to be divided equally.

In addition to all the events listed in our last post HERE, mark your calendars for these important dates! Thurs, 9/18 - Stretching and Mobility (MOGA), 6:00-6:30pm. Join Coach Mark for 3o minutes of stretching…

Summer is quickly coming to an end, which means it’s time for our 2014 Fall Nutrition Challenge!! This is a completely optional (but highly recommended) event. We’ll host a kick off meeting tomorrow - Thursday, August 28th -…

On Labor Day (Monday 9/1), ICA will host an Open Gym from 8:00 to 11:00 a.m, in lieu of regularly scheduled classes.  The Open Gym is free for all members and those with an ICA punchcard.…

    Front Squat 1-1-1-1-1-1-1 Then AMRAP in 2 minutes of front squats (50% 1RM) Community Notes: September 28 is the Parkway Run and Walk in Philadelphia, benefiting CHOP. Tom Salamone and Ron Santoro's cousin,…

"31 Heroes" - ICA Edition In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run (50/25#)  Thrusters (155/105#) Rope climbs Box jumps (30/24″) WOD Notes: While teammate 1 is…

Participating in CrossFit-type competitions, triathlons, running races, and other types of fitness events is a great way to challenge yourself and reinvigorate your training! We've been getting tons of emails about local events , so…

On Saturday August 9, we’re celebrating ICA’s 3rd anniversary!! For the 4th year in a row, we’ll run the 31 Heroes WOD in honor of the 31 Americans killed in action in Afghanistan on August 6,…

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: Banded Box Back Squat 12x2 then 20 zurcher deadlifts (40% max dead) NFT "Carver" -…

It's time for another edition of "words of wisdom from ICA." This post has been a long time coming. It's a post I never thought I'd have to write, but here goes. No one likes to…