Open Gym – Dec 22, 2016

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

  1. Complete 50 cal row, 25 HSPU, 50 wallballs (20/14# to 10/9′), 25 L-sit pull ups, 50 MB cleans (20/14#), 25 ring dips
  2. Back Squat 4-4-4-4-4 then max consecutive double unders
  3. 10 rounds for time of: 20 seconds box jumps (24/20″), 10 seconds rest, 20 seconds DB thrusters (45/25#), 10 seconds rest
  4. Complete 2-4-6-8-10 reps for time of: front squats (205/125#), 2 rope climbs before each round
  5. AMRAP in 15 minutes of: 4 burpee pull ups, 6 Turkish get ups, 8 ring push ups
  6. Deficit deadlift 3-3-3-3-3 then 5×5 RDL (50% 3RM DDL)

Schedule Notes: Thanks to everyone for taking our survey about class times. Below are the schedule changes for the next week. Remember to sign up in Wellness Living to reserve your spot!

  • Fri 12/23 – No 6:00pm class
  • Sat 12/24-Mon 12/26 – ICA is closed
  • Tues 12/27 – Regular schedule plus 8:30am class added
  • Wed 12/28 – No 7:00pm class; class added at 8:30am
  • Thurs 12/29 – CF Endurance WOD moved to 8:30am. Open gym per regular schedule, 4:30-7:30pm
  • Fri 12/30 – Regular schedule plus additional class at 8:30am

Community Notes: For those of you with family and friends in the area over the holidays, next Tuesday 12/27 is a “bring a friend for free” day! Due to class size limitations, this is applicable for the evening classes only (4pm through 7pm). Please shoot us an email if you plan on bringing someone.

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This Post Has 2 Comments

  1. Kehl

    CFE @ 4:30

    5 Rounds
    400m Row
    40 Double Unders
    15 Burpees
    15 Goblet Squats (53/35)
    *Rest 2 Minutes*

  2. Kehl

    Moira 32:24 (su, chargers, 26, 90sec rest/rd)
    Chloe 31:44 (1/2 du, 1/2 su, 26)
    Bri ?
    Mike 29:43 (su)
    Tara 27:26 Rx
    Craig 29:50 (su)
    Jamie 31:04 (su, 35)
    Todd 29:26 Rx
    Jen C. 29:01 Rx
    Kevin 29:14 Rx
    Mike “fitness” (su, 26)
    Robert 33:00 (su, 25)
    Chris 32:21 (su, 26)

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