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Open Gym – Jan 4, 2017

9:00 pm

Join us between 4:30 and 7:30 pm for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups
  2. Bench Press 8×5 (70%), 10 push ups after each round
  3. Baseline x 3 – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
  4. Sumo Deadlift 6×2 (85%) then 100 KB swings (53/35#)

Schedule Notes:  Coach Kehl is running CFE at 6:00 am.  Sign up in Wellness Living if you plan to attend!

8 Comments leave one →
  1. Kehl permalink
    9:04 pm

    CFE @ 6:00AM

    Partner – For Time

    1000m Row

    50 KB High Pulls (53/35)
    40 Wall Balls (20/14)
    30 Burpees

    1000m Row

    30 Burpees
    40 Wall Balls
    50 KB High Pulls

    1000m Row

    *Break row and reps however you want
    *1 Person working at a time
    *Sets on rower or movements should be fast (Roughly 30sec of work at a time)

    Please sign-up on Wellness Living or post to the blog by 5:30AM if you plan on attending.

  2. Curtis permalink
    9:51 pm

    I won’t be able to do CFE until after work say 530 but anyone wanna partner up and do this, I’m in

    • John Castaldi permalink
      4:02 pm

      Curtis, Im in if you still need a partner. Ill be in by 5:30 as well.

      • Curtis permalink
        4:33 pm

        Thanks John but I’m gonna stay put. My poor little 2 wheel drive car took a beating today.

  3. Kehl permalink
    7:51 am


    Jenn Rx
    Durant Rx

    Chris Rx
    Robert Rx

    Murray Rx+ (70)
    Vollmer Rx+ (70)

    Kehl (1/2 Reps::35kb, 14wb)

  4. Nikki permalink
    3:07 pm

    We plan to be open for our normal open gym hours tonight. Please drive safely!

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