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:
- Complete for time: 21-15-9 push jerks, 14-10-6 bar muscle ups
- Back Squat 20 rep max then 50 butterfly abmat sit ups, 50 to touches, 50 bicycles
- Complete every 3 minutes for 24 minutes: cal row (15/10), 5 power snatches (135/95#), 10 t2b
- AMRAP in 10 minutes of an ascending ladder by 3’s of burpee box jump overs (24/20″), power cleans (135/95#)
- Row 10k in teams of 3
- 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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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.
CFE @ 6:00am
400m run
10 Russian KB swings (53/35)
800m Run
20 RKB Swings
1200m Run
30 RKB Swings
1600m Run
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
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)
AWESOME!