Daily WOD – Nov 12, 2019

Welcome Melissa!

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.

 

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This Post Has 7 Comments

  1. 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 😭

    1. Good Grief Charlie Brown.

    2. 😂

  2. 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

  3. 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

  4. 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

  5. 7:00 results
    Andrew ?
    Marco 115#
    Dan T 135
    Steve K 245
    Heather 160
    Blythe 115#

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