Black Out Day #4
Sumo Deadlift 1-1-1-1-1-1
Then
5×10 glute bridges
Swim Notes: The swim WOD this Sunday is a great way to experience a CrossFit workout with a twist. In the past the workout has been a combination of push ups, squats, pull ups and even some medball work with laps of swimming thrown in. We have cancelled the noon this Sunday and now there is only a 1:00 pm. Please sign up in MindBody by Saturday at 5:00 pm so we can plan for how many people will be there. Whether you are a skilled swimmer or not, this is an awesome way to break routine and get a different feeling from your workout!
Community Notes: Happy Birthday Andrew and Dawn!!
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Please count Cam in John
No hints for today?!! How am I supposed to plan around my lifting program with no hints?!?
Happy Andrew Day!!!!
Dawn! Happy Day to You!!!!
Happy Birthday to my favorite ICA member!
Dawn is pretty amazing, right?
Happy B-day Andrew!
Happy Birthday Andrew!!!
Andrew! Happy Birthday!
AND DAWN!!!!!!!!!!!!!!!
Happy Birthday Andrew and Dawn!!!
Happy birthday Andrew and Dawn!! Enjoy your special day
Happy Happy HAPPY B-DAY to Andrew and Dawn!
Happy birthday Andrew!
Happy birthday Dawn!
Happy Birthday Andrew!!
Happy Birthday Dawn!!
4 pm
Tav 440
Robbie 4404
Steve 405
Kerri 235 PR!!
Nik 235
Linds 305
Kelly D 160 PR!!
Brea 🙂
Shawn 185
Jeff 285 PR!!
Adam S 325
Mike C 335
Robbie got 440, not 4404…he failed that attempt. And it was a PR for him. Amazing!
Happy Hour Results
Joe 255
Sarah 225 (+25 PR)
Mel 210 PR!
Jen T 255 (+30 PR)
Daria 205 (deadlift)
Andrew 330
Pete 265
Fenn 140
Caine 300
Happy Birthday Andrew!
5:15
Ed 385 PR!
Murray 225x a lot
Jen C. 195
Danielle 205
Nikki K. 230 PR!
Elissa 185
KTS 175
Tyson 265
Ceil 235
Jenn 270
Zach K. 165x a lot (2″)
Patrick M. 🙂
6:15
Fili 425
Chuck 335
EDrik 275
Jami 65xa lot
Christine 98
MOhyeed 315 PR!
Karen 175 PR!! 2016 goal + 40#
Nicole 128
9:30
Jim C. 245
Tanya 275
Ron 335
Tom S. 275
Paul 255
Sara P. 115
Dave C. 225
5:00
Chase 365
Sabol 475
Pat B. 335 PR!
Dave K. 365
Bob K. 255
Ray 255
Erin 235
Melissa 215
Filchner 305
Allen 295
Andy 155
Dubs 235
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