Back Squat 3-3-3-3-3
Then
30 knee jump box jumps NFT (32/24″)
WOD Notes: Compare to 130910.
ICA Teen Strength Program: Starting this Monday we will be holding a summer teen strength and conditioning program every MWF at 8:20 a.m. running through Aug 22 (10 weeks). The class is designed for high school aged athletes (boys and girls) who are looking to develop a basic understanding of weightlifting. We currently have 4 more spots available. If anyone is interested or knows someone who might be, email us at ironcrossathletics@gmail.com for more details.
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Nice Work Moira!
The ICA Golf Outing is a go for tomorrow (Saturday).
We have 8 people with 2 tee-times… 2:07 & 2:16
Kehl
Fili
OMC
Pugh
Robbie
Joe
Chase
Tav
Please arrive before 2:00 at Kimberton Golf Course. We can choose teams tomorrow before we start. We are playing a scramble (best ball) so it should move pretty quickly. The cost is $43/person. You aren’t allowed to bring beer/coolers to the course so hide them in your golf bags.
Any questions…keep them to yourself, I just posted the information.
SQUAT DAY!!!!!!!!!!!
#GetJackedUp
John or Nikki can you please cancel me and Chris for the 5pm class we will not be able to make it
Results:
6;15
Joe S. 145
Tracy 85
Hoagie 265
Mohyeed 245
Patrick 175
Tana 105
Jenn 205 PR!
Dan E. 285
Byron 205
Ken 145
9:30
Anthony 225
Tanner 335
Ron 300 (25# PR!)
Tom S. 215 PR!
Paul 215
Adam 205 PR!
Jocelyn 130 (25# PR!)
Chris 155 (former 1 rep!)
Sarah L. 105
Anna 195×2 (former 1 rep!)
Peggy 95
Katie L. 120
Fenn 90
MB 75
Moira 70
12:00
Jen N. 165
HIlary 145
Marissa 155 PR!
Maggie 165
Fili 310 PR!
Zoo 345
Jeannette 100
Alicia 120
Alyssa 95
Scott 275
Brian 245
4:00
Pugh 235
Jeremy 205
Robbie 245
Stuart 155
Tirzah 105
Sarah W. 148
5:00
Chase 235
Bob 295 (PR+10!)
John 305
Sarge 145 across
Nik 175 across
Kerri 125 depth
Awesome job to our new athletes today who were all able to squat below parallel with weight!
6pm PR Party!!
Joanna 145 PR!
Erin 145 PR!
Angie 120 PR!
Tina 120 PR!
Dave 315 +40 PR!!!
James 325 (box squats)
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