Come on in tonight between 4:30 and 7:00 for Open Gym. You can work on anything you like including one of last week’s workouts:
- AMRAP in 15 minutes of 15 C2B pull ups, 5 cleans (185/125#)
- Run 1 mile NFT then Sumo deadlift 10-10-10
- AMRAP in 10 minutes of 9 HSPU, 6 burpees, 3 snatches (165/115#)
- AMRAP in 10 minutes of: 4 thrusters (135/95#), 1 rope climb, 8 thrusters, 2 rope climbs, 12 thrusters, 3 rope climbs
- Complete 40-30-20-10 reps for time of: burpees, RKBS (70/53#), row, walking lunges
- Push Press 5-5-5-5-5 then goal/skill work
CFE Notes: Come join Coach Kehl at 5:30 tomorrow morning for CFE! Check the comments for the workout tonight.
Yoga Notes: We have a substitute yoga teacher for one more week. This week it is Robin Sarkis. Come on out to experience a new teacher!
Schedule Notes: We will be cancelling the 12:00 noon class on Friday due to a funeral. We apologize for any inconvenience.
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CFE @ 5:30AM
Partner AMRAP in 24minutes
*50 Burpee Buy-In (total between 2 partners)
Once burpees are completed, use the remaining time to AMRAP
10 KB High Pulls (53/35)
10 KB Goblet Squats
200m Run
*One Partner does 10/10/200m while other partner rests.
CFE
11+7
Ceil Rx
Kelly Rx
11
Faith (Bike 4 Burpees)
Missy Rx
11
Danielle Rx
Nikki K. Rx
14
Dan Rx
Elissa Rx
Jenn Rx
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
“Lumberjack 20”
For time:
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24″/20′)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m