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Open Gym – Oct 11, 2018

9:00 pm

Welcome Brendan!

Come in between 4:30 and 7:00 pm for Open Gym.  You can use this time to work on anything you’d like!

Schedule Notes:  Join coach Kehl for a CrossFit Endurance WOD at 5:30 am, and Amy for yoga at 7:00pm ($10 drop-in fee for anyone without a yoga membership).

Nutrition Notes: Day 32/40. We’re getting sooooo close! For those who did a “pre-challenge” InBody scan, it’s time to schedule your re-scan! This google sheet offers available times over the next 9 days. Remember these guidelines to prepare for your scan, most notably that you should not eat for 3-4 hours before the scan and should not workout for 6-12 hours. If you didn’t do the initial InBody scan, you can still sign up for a post-challenge scan ($35).

3 Comments leave one →
  1. Kehl permalink
    9:27 pm

    CFE @ 5:30am

    In 6 minutes complete…
    400m Row
    400m Run
    *Start a new round every 6 minutes (0:00, 6:00, 12:00, 18:00)
    *Complete for a total of 4 Rounds
    *Use remaining time to rest

    …then…at minute 24:00,
    4minute AMRAP of Burpee Box Jumps (24/20″)

  2. ICA admin permalink*
    9:41 pm

    Sorry folks, InBody sign up sheet was in “view only” mode but now fixed so you can go in and reserve your spot!

  3. ICA admin permalink*
    6:24 am

    CFE
    Kehl 3:46, 3:34, 3:30, 3:18, 37
    KTS 3:27, 3:27, 3:29, 3:33, 41
    Kelly 3:32, 3:39, 3:44, 3:49, 35
    Zach 3:06, 3:08, 3:11, 3:22, 32
    DE 3:16, 3:17, 3:17, 3:26, 38
    Mike D. 3:30, 3:34, 3:41, 3:41, more than 4
    Iggy 2:58, 2:58, 2:57, 3:00, 31

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