Complete 4 rounds of:
- Box jumps (24/20″)
- Dumbbell snatch (50/35#)
- Pull ups
- Burpees
WOD Notes: You’ll work at a station for 40 seconds, then rest/transition for 20 seconds. Modify heights/weights as needed to move fast!
Schedule Notes: With the holidays upon us, please take note of several schedule changes occurring between December 23 and January 1. Wellness Living has been updated, and the changes are also posted on the right hand side of the blog.
- Sat 12/23 – “12 Days of Christmas,” 7:30-10:30. Please sign up for a heat time in Wellness Living. (This is not like “The Firebird,” which is run open gym style. For 12 Days we require athletes to sign up for a heat time in advance, due to limited equipment availability.)
- Sun 12/24 – Normal schedule (9am and 10am Football WODs). Thanks to Tanya for coaching!
- Mon 12/25 – CLOSED
- Tues 12/26 – Classes at 9 and 10am ONLY. “Hollywood” Hero WOD. Thanks to Dave and Zhu for coaching! *Late cancel policy in effect*
- Wed 12/27 – Normal schedule PLUS extra class at 8:30am
- Thurs 12/28 – No Endurance class. Open gym 4:30-7:30pm
- Fri 12/29 – Normal schedule PLUS extra class at 8:30am
- Sat 12/30 – Normal schedule
- Sun 12/31 – “Last Chance Open Gym,” 7:30-10:30am. Last chance to hit your 2017 goals!!
- Mon 1/1 – CLOSED
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Friendly reminder that Lululemon in Wayne (220 West Lancaster Avenue, Wayne, PA 19087) is holding an ICA Shop Night this coming Wednesday, Dec.13th from 6-8PM. What’s in it for you? All purchases are 25% off (up to 15 items and all sales are final)! If you’re buying for family and friends, recipients will have until January 23rd to return/exchange. If you have any questions, please feel free to reach out to me at (610) 246-3942.
Another important date to get on your calendars, ICA Ladies! Thu, 12/21 6pm. Night out at Sips, 400 Bridge Street. Stop by for a drink, or stay for dinner.
http://evite.me/ZV49dNHbb3
Please take a moment to RSVP at the link above, so I can let the restaurant know how many fit ladies to expect. Thank you!
Results:
5:15
Ceil fitness
Vollmer 68 reps in round 1 Rx
Jenn 241 Rx+24″
Alan 151 (40# strict)
Derek E. Present
Marissa W. 1000
Chris C. air bike all day
Nicole 🙂
Murray 183 (strict pull ups, step ups)
KtS more fit than yesterday
Mike D. 1002
Mike L. Threve
Dnaielle 130 Rx
Brianna machine
6:15
Phillip check
Fili got jacked
Frank S.fast
NIcole S. faster
T. 🙂
Pete P. strong
Vince >15 reps per move
KtL even more flexible
Iggy – a million
Zane 152 (25#)
9:30
Allison 171 (RR, 25#)
Jen C. 15, 14, 15, 16 burpees Rx strict
Joel “Bench Press” Kelman – a bunch
Andrew million+1 Rx
Abby eleventy seven
Awesome intensity already today!
Role Call
6:00
Pete
Daria
Mel
Lombardi
Frank
Curtis 136 (RR)
Bob K.
Zabs
Blake
7:00
Noni
Nik
Rocco
Durant
Chris
Elissa