Run 1 mile or 400m sled drag NFT
Then
Back Squat 5×3 (80% 1RM)
Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We’re hosting an ICA ladies night with special guest Rachel Miller, a Certified Functional Manual Therapist and Board Certified Women’s Health Specialist, from Empower Physical Therapy in Exton. We’ll be discussing core and pelvic floor health for the female athlete – a useful topic for all of us, but especially those with low back or hip pain, or who is pregnant or postpartum (even many years postpartum). The event is totally FREE and open to friends and family. We will provide light refreshments; (adult) beverages are BYO! Sign up at the Front Desk or email Nikki at ironcrossathletics@gmail.com if you plan to attend.
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6:00
Blake 4@325, 1@335
Andrew 255
Rocco 245
Ben 205
Pete 155
Lombardi 145
Erin 155
KTM 105
Tobin 115
Ian 205
DT 165
Bob B. 245
7:00
Greg 145
Sydney 115
Sean 250
Erik 205
Kehl 185
Results:
5:15
Tyler 6:00/170
Frank N. 7:02/170
Bill 🙂
Keith 6:56/165
Zach 165
Robin 133
Katy 133
KTS 145
Jenn 190
Danielle 145
Dan E> 280
Franco 310
Faith 105
Ceil 75 to 16″
6:15
Ken 120 SS
Greg 123
Kelly G. 85
NIcole 125
BWys 1295
Ed 225
Steve M. 275
DE 25
Vince L. 135
Craig 185
Daria 110
Jen C. 110
Kerri 110
Jimbo 285
4:00
Frank W. 225
Pat B. 225
Heather 165
Luke L. 245
Paul 165
Drake 185
Marissa W. 100
Chris S. 145
Shawn 225
Jesse 70
Robbie 245
Steve K. 245
Rey 155
5:00
Bob K. 275
Boelker 300
Tina 105×5
Alex D. 75x5s to 14″
Nikki K. 155
Janet 160
Jeff 215
Tim 185
Joe S. 215
Sabol 275 to 16″
Sillup 245
Smith 295