Open Gym – Jun 22, 2017

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 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
  2. Front Squat 1-1-1-1-1 then max front squats in 2 minutes (50%)
  3. Complete 5 rounds of 40 seconds on, 20 seconds off of push ups, walking lunges (45/25#), Russian twists (45/25#)
  4. AMRAP in 10 minutes of 5 hang power cleans (185/115#), 10 box jumps, 20 double unders
  5. “Nancy” 5 rounds for time of 400m run, 15 OHS (95/65#)
  6. 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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This Post Has 8 Comments

  1. Hero Thursday

    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.

    1. Fili

      I’m in as long as I can get there in time.

      1. Boelker

        Hmmm…I was planning on deadlifting around that weight…

    2. Ryan I. (Coach Iggy)

      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

  2. Kehl

    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!!!

    1. Heather Morgan

      Anyone want to do this one at 4:30/4:45ish this afternoon?

  3. Kehl

    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

  4. Erik

    Happy Birthday Paul and Wes

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