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:
- Complete for time 50-40-30-20-10 KBS (53/35#) and 5-10-15-20-25 T2B. 1 min of max burpees at 5 and 10 minutes
- Front Squat 1-1-1-1-1 then max front squats in 2 minutes (50%)
- Complete 5 rounds of 40 seconds on, 20 seconds off of push ups, walking lunges (45/25#), Russian twists (45/25#)
- AMRAP in 10 minutes of 5 hang power cleans (185/115#), 10 box jumps, 20 double unders
- “Nancy” 5 rounds for time of 400m run, 15 OHS (95/65#)
- Hang muscle snatch, hang power snatch, hang snatch 1 rep max of each.
CFE Notes: This will be the first CFE on the summer schedule (6:30 am). Sign up in Wellness Living if you plan to attend!
Community Notes: Happy Birthday Paul and Wes!
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Scotty – starting around 5pm
11 min AMRAP
5 Deadlifts (315/205)
18 Wallballs (20/14)
17 Burpees over the bar
We’re doing double Scotty (22min AMRAP) so feel free to jump in for either.
I’m in as long as I can get there in time.
Hmmm…I was planning on deadlifting around that weight…
I’ll be giving Scotty the ol’ college try around 6ish tonight if anyone can’t get there at 5 and needs someone to suffer with…I mean fitness with
CFE @ 6:30am
This will be swift fam!
6min AMRAP
5 Push-Ups
10 Squats
15 Double Leg Mountain Climbers (both feet come up at the same time)
*rest 2 minutes
6min AMRAP
10 Russian KB Swings (70/53)
10 Box Jumps (24/20)
*rest 2 minutes
6min AMRAP
7 Burpees
21 Double Unders
Happy Birthday Gentlemen!!!
Anyone want to do this one at 4:30/4:45ish this afternoon?
Juicy workout…
Murray 5, 7, 5
Ryan 5+15, 7+17, 6+3
Caine 8, 7+16, 7+5
Tom 5+5, 5+10, 3+5
Nikki K. 5+6, 5+1, 6+1
Jenn 7+15, 7+12, 7+7
Catherine 6+15, 6, 7
Erin 6+2, 6+6, 6
Missy 6+5, 5+18, 6+40
KTS :-), 7+2, 6
Faith 5+15, 5+11, 5+3
Craig 6+15, 6+5, 5+5
Happy Birthday Paul and Wes