Thanks so much to our ICA family for giving us the gift card this summer that made this equipment purchase possible!  We have wanted this gear for a long time and we can finally bring…

Row 4k (5k advanced) While waiting for a rower, work on strongman skills: Yoke carries Stone/Keg to shoulder Reverse Hyper WOD Notes:  Due to rower quantities, we will forgo a warm up for the first…

Rack Jerk 1-1-1-1-1-1 Then Max rope climbs in 3 minutes WOD Notes:  All 6 sets must be within 30% of your 1 RM.  Compare to 140208.  Compare rope climb to 130708.  Don't forget your socks!…

Mark your calendars for these important dates in October (and early November)! 10/10 - There will be no 4:00pm class today (Friday). Please join us at 6:15am, 9:30am, 12:00pm, 5:00pm, or 6:00pm. It is very rare…

Hey all, we are ordering up some beef again!  I believe the price will be $375 per 1/8th of cow and it will be arriving in early October.  For a rough idea of how much…

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,…