Box Squat 7×2 (80% 1RM)
Then
3×30 banded good mornings
Community Note 1: Happy Birthday Allison!
Community Note 2: Adam Smith will be doing holiday photo sessions again this year to raise money for Phoenixville Area Community Services (PACS). Sessions will take place Sunday, Nov 24 (Rain date: Dec 1) from 11:00 am to 5pm in Valley Forge Park. $50 suggested donation. 100% of the money raised is donated to PACS, and Merck will match every dollar donated. Edited photos will be delivered to you digitally and are yours to print, post or share as you like. Sign up sheet will be on the desk starting Tuesday night.
Community Note 3: This Sunday at 1 pm several ICA ladies are getting together for brunch at Root Down. All are welcome. Link to Evite here.
Community Note 4: We are excited to announce that P3 Nutrition will begin delivering meals to ICA this week! They are a local company and several of our athletes have tried the P3 meals and given them rave reviews. Place your order no later than Thursday for pick up Sunday morning. P3 will have reps on site this Saturday from 8:00 to 9:30 am so you can sample food and ask questions. To place an order or learn more, link to their website here.
This Post Has 7 Comments
If your legs weren’t feeling spicy already, come in for some extra hot spice today. Good grief…90 banded good mornings. Might as well have Jeff come around and drop a dab of that “Shit the Bed” hot sauce on your tongue 😜…more like 😭
Good Grief Charlie Brown.
😂
P3 has great food!! I’ve had a few meals this week and prefer them over KBK. Also hope to see the ladies at brunch Sunday!! Questions call/text me 717-487-4529
6:15
John 315
BWys 315
Ryan B. 225
Vince 175
BWat 165
Missy 145
Hannah 90
Mike D. 205>220
Dan 205
Kyle E. 135>165
Iggy 315>295
DE 315>295
Sabrina 215>185
KTL 145
Results:
5:15
Ricky 275
Nick L. 185, 16″
Kehl 205, 16″
Steve M. 275, 16″
Murray 275, 16″
Swetha 🙂
Kelly W. :0
KtS 145, 16″
Megan V. 115/125, 12″
Danielle 135, 16″
Kelly G. 105, 12″
Jesse St. 205, 16″
Franco 295, 12″
Hanna S. 145
Zach :0
Smith 275, 18″
Tyler 185, 16″
—–
9:30
Dom 105
Megan S. 145
Joel 🙂
Fredi 225
Betsy 125, 16″
KtN 125, 16″
Andrew 🙂
Paul 185, 16″
Haven 🙂
LIndsay 🙂
Jen 185, 12″
Daria 125
—–
4:00
Sillup 🙂
Cindy 135
Kirsten 155
Robbie :0
EQ :0
Eric 245
Liz 135
Kyle K. 255
Ryan M> 😉
Douglas 🙂
Marissa W. :0
Jesse Sy 135
Shawn C. 165
Bob Kr 🙂
Chris S. 135
—-
5:00
Janet 135
Nikki K. 135
Erin 155
Jeff 205
Tim 165
—–
6:00
Michelle 45 to 16″
Rob R 95 to 16″
Nik :0
Erik :0
Max 🙂
Zoe 45 to 14″
Amy 115, to 18″
Natalie 115 to 18″
Blake 🙂
Ceil :0
7:00 results
Andrew ?
Marco 115#
Dan T 135
Steve K 245
Heather 160
Blythe 115#