Box Squat 7×2 (80% 1RM)
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.