Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Deadlift 5×10 (75%) then 100 yd prowler push
- Partner Interval AMRAP in 17 minutes of: 15 shuttle runs (10 yds), 15 KB thrusters (53/35#), 15 lateral ply skier hops
- Complete 5 rounds for time of: 10R/10L barbell step ups (135/95#), 10 evil wheels, max strict pull ups, rest 60s between rounds
- Shoulder Press 5×5 (75%) then 50 yd handstand walk
- Complete 3 rounds for time of 400m run, 50 air squats
- Complete 21-15-9 reps for time of power snatches (115/75#) and toes to bar
Community Notes: Happiest of birthdays to two long time members – Kelly K and Mel!!!!
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Friday is the last day to sign up for the Lancaster Farm Fresh Co-Op. Dan and I will be hosting again this fall. The fall season is 7 weeks long and you can expect to get a variety of the following vegetables in your share each week. The fall share is a nice way to introduce yourself to a CSA if you have never tried one.
Broccoli, Brussel Sprouts, Bok choy, Potatoes, Cabbage, many kinds of Winter Squash, Kale, Chard, Mushrooms, Carrots, Parsnips, Spinach, Arugula, Tatsoi ( a leafy green) , Microgreens, Garlic, Celery, Celeriac, Collard greens, Mustard greens, Beets, Cauliflower, Fennel, Sweet Potatoes, Broccoli Raab, Gourds, Radicchio, Endive, Leeks, Radishes, Rutabagas, Shallots, Onions, Scallions, Turnips
LFFC also offers add-on shares to the vegetable shares such as organic eggs, cheese, bread, fruit, chicken, and meat.
http://www.lancasterfarmfresh.com/csa/default
Happy Birthday to my amazingly strong daughter, Kelly!
Happy Birthday to another strong woman, Mel!
Have a Great day ladies!!
Sorry for the late post ladies, but happy birthday to both of you!!! Hope to see you tonight for some birthday burpees!
Happy birthday Mel & Kelly!
HAPPY BIRTHDAY to Mel and Kelly!!!!! Woooohooooooo!
Heather and Denise – WELCOME to the ICA community!
Mel and Kelly! It’s your special day! Happy day to you both. 🙂
Happy Birthday Kelly and Mel!!!
Happy birthday Kelly and Mel!
Happy Birthday ladies!!
Happy birthday ladies!!$
Happy birthday Kelly and Mel!
Happy birthday Kelly and Mel! Enjoy your day! And welcome Heather and Denise. Love the look of intensity! Get jacked up!!
Happy birthday ladies. I hope you had a great day.
And welcome to ICA ladies.
Happy Birthday Kelly K and Mel!! 🙂
HBD Ladies!!