Open Gym – Oct 12, 2017

Craig and Ed working hard!
Craig and Ed working hard!

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week:

  1. Complete for time: 21-15-9 push jerks, 14-10-6 bar muscle ups
  2. Back Squat 20 rep max then 50 butterfly abmat sit ups, 50 to touches, 50 bicycles
  3. Complete every 3 minutes for 24 minutes: cal row (15/10), 5 power snatches (135/95#), 10 t2b
  4. AMRAP in 10 minutes of an ascending ladder by 3’s of burpee box jump overs (24/20″), power cleans (135/95#)
  5. Row 10k in teams of 3
  6. Power snatch 1-1-1-1-1-1 then 100 KB snatches for time

Endurance WOD: Join Coach Kehl at 6:00am for a CF Endurance. WOD will be posted to comments.

Community Notes: Joe Sikora is looking for a few more volunteers for a community service opportunity this Saturday. It will be a “demolition day” with Habitat for Humanity from 8:30-3:30 in Pottstown. Please contact Joe if you are interested at 214-934-8633 and he can get you an exact address.  Volunteers will also need to register HERE.

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This Post Has 5 Comments

  1. Hero Thursday

    U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

    “Nukes”

    8 minutes to complete:
    1-mile run
    max reps of deadlifts (315/205)

    Then, 10 minutes to complete:
    1-mile run
    max reps of power cleans (225/155)

    Then, 12 minutes to complete:
    1-mile run
    max reps of overhead squats (135/96)

    No rest between rounds.

  2. Kehl

    CFE @ 6:00am

    400m run
    10 Russian KB swings (53/35)
    800m Run
    20 RKB Swings
    1200m Run
    30 RKB Swings
    1600m Run

  3. Kehl

    CFE
    Larah 22:34 Rx
    Craig 17:43 Rx+ (row, 70)
    Emma 29:13 Rx
    Chris 25:39 Rx+ (Hill Mile, 70)
    Caine 19:37 Rx
    Jenn 27:05 Rx+ (44)
    Ricky 19:05 Rx

    1. Erin Burke

      Evening CFE crew

      Ash 23:30 Rx (hill mile)
      Erin 23:30 Rx+ 53# (hill mile)
      Curtis 27:23 Rx
      Zabs 24:31 Rx+ 70# (hill mile)

      1. Kehl

        AWESOME!

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