Open Gym – Aug 2, 2018

Come in between 5:00-7:00pm for Open Gym.  You can work on anything you’d like, including a workout from the last week:

  1. “Carver” – 7 wall climbs, 27 deads (205/125#), 20 pistols, 13 power cleans (205/125#), 7 muscle ups, 27 wallballs, 20 box jumps, 13 strict pull ups
  2. “31 Heroes” – if doing solo perform 31 min AMRAP of 200m sandbag run, 10 thrusters, 3 rope climbs, 18 box jumps.
  3. 5 rounds for max reps of 30s on, 30s off: hang power cleans (135/85#), lateral hops over the bar, floor wipers
  4. Hang muscle snatch 1-1-1-1, hang power snatch 1-1-1-1, hang snatch 1-1-1-1
  5. “Strict Nicole” – AMRAP in 20 minutes of: 400m run, max reps strict pull ups
  6. Partner Interval: Complete 16 rounds for time of: 8 DB thrusters (50/35#), 30 double unders

Schedule Notes: There are several schedule changes over the next few days due to 5 of our coaches being out of town. Thanks to Tanya, Iggy, and Sarge for running the gym in our absence!

  • Thursday – No 5:30am CF Endurance class
  • Thursday – Open Gym starts at 5:00pm
  • Friday – No 12:00pm or 4:00pm classes
  • Saturday – No Olympic class. Gym opens at 7:30am.

Yoga Notes: Our regular Thursday night yoga instructor (Amy) is away for most of August. Our Sunday instructor (Jana), is teaching in her place. Jana recently revamped her yoga class to better meet the needs and wants of our members – you’ll notice more mobility work (especially hip opening) and less emphasis on strength (such as planks and balance holds). Come check out the new format and please give us your feedback

Community Notes: Congratulations to Katie L on the birth of George William Albert Lamac and to Frank and Cindy on the birth of Jack Cecil Weldele! Both babies were born on 7/31 and both moms are doing great!

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This Post Has One Comment

  1. Hero Thursday

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    Double “DT”

    10 rounds for time

    12 Deadlifts (155/105)
    9 Hang power cleans (155/105)
    6 Push jerks (155/105)

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