Find your 10 rep max front squat
Then
Run 400m backwards
Notes: We are very proud of the intensity and sportsmanship demonstrated by all our members during the first 2 weeks of the Open! Great job to all, and keep up the good work! We just wanted to take a moment to congratulate the top 5 men and women performers from 13.1 and 13.2:
13.1
- Women – Killa (163), Nikki W (155), Lindsey (150), Jenn (150), Tiana (141)
- Men – John (162), Craig (151), Mike V (151), Phil (143), Kehl (131)
13.2
- Women – Killa (255), Nikki (245), Lindsey (240), Tiana (237), Dani (232)
- Men – John (289), Kehl (270), Mike V (250), Craig (244), Phil (241)
Community Notes: Congratulations to Jimbo and Garrett for attending the CrossFit level 1 certification seminar this weekend!
This Post Has 6 Comments
Congrats Jimbo and Garrett!!! Wow- very proud of ICA!!! We have an awesome gym! 🙂
FYI – just got an email that the Reebok store at the Philadelphia Premium Outlets is having a 40% off sale this Wednesday through Sunday. This is the promo code / coupon if you’re interested: http://wp.me/a2U4uI-1Dv
Congrats guys!
I’m still not hungry after yesterday. Today I ate an apple and 2 cups of tea. I’ve done a lot of dumb things…and yesterday gets added to the list. Can’t wait to beat my time next year.
Results:
6:15
Sarge 130, 3:48
Jenn 140, 2:40
Mickey 185, 2:39
Jacki 125, 3:18
Katie 100, 2:30
Sara R. 105, 2:38
Marissa 95, 2:31
9:30
Killa 155, 2:06
Matt C. 225×8, 2:41
Mary Jean 95, 3:09
4:00
Kerri 45, 4:31
Ginger 50, 3:37
Joel 90, 3:22
Stuart 75, 4:36
Ron 205×8, 3:58
Craig 205, 1:42
5:00
John 225, 2:08
Brendan 165, 2:07
T 165, 4:18
Lindsey form, 4:50 (150 yd lunges)
Natalie 105, ouchie
Nick A. 125, 2:35
Kim H. 115, 3:00
Peggy 70, 3:30
Jon 85 (depth), 3:21
Rick 165, 2:23
Tom M. 135, 2:42
Chamberlain 195, 3:54
7:00pm
Dani 115, 5:11 (lunge)
Laurie 105, 5:34 (lunge)
Maggie 105, 5:38 (lunge)
Levy 250×7, 4:31 (lunge)
Chase 165, 4:45 (lunge)
Hoagie 125, 5:34 (lunge)
Rey 145, 2:25
Phil –, 2:47
6:00
Nikki W. 135, 5:18 (lunges)
Anna 85, 7:53 (lunges)
Phil 245
Tom P. 155 (6), 2:03
Ryan 155, 185 (9), 2:14
Nikki K. 85, 6:12 (lunges)
Kelly 95, 3:21
Mel 85, 4:04
Sajan 115, 3:21
Ernesto 75, 4:47
Awesome work tonight everyone & welcome Ernesto, great first class!
O’Neill’s
Barb 75
Cragle 175
Scott 165
No running in the sleet tonight