Come on in between 4:30 and 7:00pm for Open Gym! You can work on anything you’d like, including making up a workout from the past week:
- Complete 10 rounds for time of: 3 PC and J (135/95#), 15 wallballs (20/14# to 10/9′)
- Deadlift 3-3-3-3-3 then 50 evil wheels NFT
- Complete 10 – 1 reps for front squat (185/125#), chin ups
- Complete 30 reps for time of: cal row, box jumps (24/20″), DB thrusters (50/35#), sit ups, burpees, DB snatches (50/35#), 10 t2b after each set.
- Tabata: farmer carry, MB cleans, Russian twists, wreckbag lunges
- Bench Press 3-3-3-3-3 then 5×10 KB bench press
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U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
“Hammer”
Five rounds, each for time, of:
5 Power cleans (135/95)
10 Front squats (135/95)
5 Jerks (135/95)
20 Pull-ups
Rest 90 seconds
I want. I need… Ugh. C’Mon shoulder, magically get back to 100%…
The Kehl’s are buying a minivan! The 2010 Rav4 is up for sale…sorry Ricky, it is a sweet ride and will be missed. Can I still be VP of the ICA Rav4 Club?
CFE @ 5:30AM!!!
7min
90 Double Unders
75 Sit-ups
*Any remaining time, rest
7min
60 Wallballs
50 Sit-ups
*Any remaining time, rest
7min
30 Squat Cleans (95/65)
25 Sit-ups
See everyone in a couple of hours.
CFE
Ceil 6:16 Rx, 5:52 (12), 6:10 Rx
Chris 5:56, 5:57, 5:40 Rx
Murray 3:57 (2xsu), 4:06 Rx, 6:11 Rx
Vollmer 3:08, 4:55, 5:07 (1/2 GHD across)
Dan 3:16, 3:48, 3:16 Rx
Iggy 4:10, 5:08, 6:17 (135 and Rx+ core)
Elissa 3:35 Rx, 4:06 (Rx+ 16), 3:40 Rx
Caine 🙂
Ash 4:19 Rx, 5:10 (12), 4:44 Rx