Open WODs
This month we’ll have our final four Open WODs on March 1, 8, 15, and 22. The gym will open at 4:30 for warm up, and we’ll go over rules/standards at 5pm. The first heat will kick off around 5:15pm. Make up sessions for the Open WODs will be Saturday mornings at 8am, but please let us know in advance if you’ll be coming! They are March 3, 10, 17, and 24.
Running Club
Just a reminder, for all our runners (or any athletes looking to improve their running!), there is a FREE group running opportunity every Thursday night at Valley Forge Park starting March 1. The “Run Club” is sponsored by Lululemon KOP and will be led by Tim Pappas, a Lululemon ambassador and coach at CrossFit KOP. Runners should meet up with Tim at 6pm at the lower visitor parking lot. Some days will be a distance run, others will be hill workouts. All levels are welcome to attend! To read more about Tim, see his profile HERE.
Barbell Club
Last but not least, after the Open competition ends, ICA will be adding two new classes to the schedule! They will be supplemental strength training sessions, and will take place on Thursday nights at 6:30pm and Saturday mornings at 8:00am. (Thursday’s Make Up session will still run from 5-7:30; this will run in parallel.) Our goal is to provide athletes the opportunity to focus on specific strength goals. Please note, our day to day programming is already designed with an optimal blend of strength and cardio training! These new sessions are being offered, by request, for any athletes looking for more of a strength focus. We will have a kick off meeting / Q&A session on Thursday March 29 at 7:00pm to explain more. The first session will be Saturday March 31 at 8am!
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I am in for the Barbell Club!
me too.
This is a great idea! Im in too!
Definitely in!
Definitely psyched for the barbell club! Can’t wait!
Wish I could do both the barbell club as well as the run club. :-/
Nik/John,
Question about the barbell club…
Is this going to be like a Wendler or Westside, or will be in a combination of both?
We’ll explain more on Thursday the 29th, but the short answer is: both. For athletes that are new to strength training, we’ll recommend that they follow Wendler. It’s nice b/c all you have to know is your current 1RM, and we can quickly give you 8 weeks of programming to work on. Westside isn’t quite as prescriptive, so the athlete needs to know a little more about programming, and about their own weaknesses. In general, Barbell club sessions will be open format… Athletes will get themselves warmed up and start in on their lifts when they are ready. Coaches will be available for questions, to keep a watchful eye on the lifters, and to ensure overall safety. On Thursday the 29th we’ll explain in more detail!