Deadlift 5-3-3-2-1-1-1
Then
3x10R/10L barbell lunges (30% 1RM deadlift)
WOD Notes: We are hitting a max dead today. Get heavy but keep it pretty! Compare deadlift to 150209.
Reminder: This Saturday will be an open gym from 7:30 to 10:30. This is a goal shattering mid year open gym. Try to come in and see how far you are from your 2015 goals!
Community Notes: Happy Birthday Garrett and Julie R!!
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Happy birthday Julie and Garrett!
Happy birthday guys! Enjoy the day
Happy Birthday Julie!! Happy Birthday Garrett!!! 🙂
Happy birthday. Hope its great!
Our friends at Schuylkill Valley Sports are offering all ICA members 20% off this weekend with the below coupon. As many of you know we have a relationship with the SVS in Pottstown where we get 20% off CrossFit apparel all the time. This weekend the 20% off is good at ALL SVS locations, and is not limited to Reebok CrossFit gear. Go here for the coupon:
https://drive.google.com/file/d/0B2mXv6RcmzbqeTByS3V5VFItMkEtbVV2cmhxbFV4V25BMU9F/view?usp=sharing
However, the best selection is certainly at the SVS Nikki mentioned at the Coventry Mall (Pottstown.)
Happy Birthday Garrett and Julie R!!! 🙂
Happy Birthday Garrett and Julie!!!!
Happy birthday, Julie and Garrett!!
Happy Birthday Julie!
Happy Birthday Garrett!
Happy Birthday Julie and Garrett!
Happy Birthday Julie and Garrett!
Happy Birthday Julie & Garrett!
Happy birthday Garrett and Julie!!
Sooooo many PR’s!!
12 pm
Moira 115 PR!
Chris 200
Ariel 160 PR!
Reshmi 65(4×10)
Brian 370 PR!
John 505
Kelly 235 PR!
Jeannette 🙂
Steve 350 PR!
KK 210
4pm
Tav 405 (Sumo)
Garrett 500 PR!
Robbie 335
Rick 305
Doug 165
Fenn 115 (3×5)
Nik 235 (2in plates)
Kerri 215
Sarah W. Form
Mar 195 PR!
Jen 200
Phil form
Pugh 355 PR!
Happy Days Garrett and Julie!!!
Results:
6:15
Maggie N. 265
Sarah L. 170
Dan E. 375
Jenn 265 PR!
Eric P 275 form
Patti 95×3
MB 195
Alicia 95
Patrick M. 310 (25# PR!
Maddie 95
Allen 250 25# PR!
9:30
Fili 425
Carl 355
Julie M. 165 PR!
Danielle 185
Sara P 105
Kelly D. 155
Erik P 315 PR!
Quinn 235 sumo
Paul 305 PR+2015 goal!
5:00
Ryan 455
Sabol 405
Duris 295
Bre form
Sarge 225
Tina 170 PR!
Nikki K. 185×2
Happy Hour PR Party:
Coll 270 PR!!
Erin 225 PR!! (+30)
Alex 495
Jimbo 375 PR!! (+10)
Joanna 225 PR!! Goal!!
Pete 305 PR!!
Erik 545 PR!!
Stuart 🙂