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:
- “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups
- Bench Press 8×5 (70%), 10 push ups after each round
- Baseline x 3 – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
- 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!
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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.
I won’t be able to do CFE until after work say 530 but anyone wanna partner up and do this, I’m in
Curtis, Im in if you still need a partner. Ill be in by 5:30 as well.
Thanks John but I’m gonna stay put. My poor little 2 wheel drive car took a beating today.
CFE
20:42
Jenn Rx
Durant Rx
23:43
Chris Rx
Robert Rx
21:21
Murray Rx+ (70)
Vollmer Rx+ (70)
12:ish
Kehl (1/2 Reps::35kb, 14wb)
CFE solo (full rows, 1/2 reps)
Erin – 20:43
Nice work!
We plan to be open for our normal open gym hours tonight. Please drive safely!