Join us from 4:30 to 7:30 tonight for open gym. You can work on anything you like including making up a workout from the last week:
- AMRAP in 8 minutes of: 5 front squats (155/105#), 25 double unders
- Complete 2 push presses every 2 minutes for 10 rounds then weighted ring dips 3-3-3-3-3.
- Complete for time: 400m run, 15-10-5 reps for time of deadlifts (315/205#), burpees, 2x double unders, 400m run
- “Nasty Girls” – 3 rounds for time of 50 air squats, 7 muscle ups, 10 hang power cleans (135/95#)
- PI – 10 rounds for time of 30 yd walking lunges (50/30#DBs), 60 yd shuttle sprint
- AMRAP in 25 minutes of: 5 Turkish get ups each hand then 2 rope climbs
Awesome Notes: Mike C. is coaching the Phoenixville High School soccer team against Upper Merion in a big playoff game at home tonight (Thursday) at 7:00. If you’re around go cheer them on!
Community Notes: Happy birthday Jimbo! (One of our “original members” and still going strong 6 years later!)
This Post Has 11 Comments
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Why it didn’t post, I don’t know…but here it is.
CFE
1-2-3-4-5-6-7-8-9-10 Power Clean and Jerks (115/75)
*Run 200m after each set of Clean and Jerks
CFE Night Owls
Erin 18:01 row
Mel 19:08 row
Ray Z. 21:?? Rx
CFE!
Iggy 20:25 Rx+ (135)
Chris 24:45 Rx
Ash 24:08 (65)
Happy Birthday Jumbo!
Happy Birthday Jimbo! Have a fantastic day!
Happy birthday officer.
Happy Birthday Jimbo. Have a great CrossFit kinda day.
Happy birthday Jimbo!
I took the bait
JT
7:13 rx
YOOUUUUU!!!