Come on in between 4:30 and 7:00 tonight for Open Gym. You can work on anything you like including a workout from the last week:
- 3 position snatch 4×1 then snatch 1-1-1-1-1
- Partner Interval AMRAP in 20 minutes of 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′), 30 tuck ups
- Complete 16-12-8-4 reps for time of: chin ups, front squats (60%), DB split snatch (70/50#)
- Complete for time 800m run, 30 DB thrusters (50/35#), 800m run
- Front Squat 1-1-1-1-1 then 5×8 strict t2b
- 200m sled drag then AMRAP in 8 minutes of: 5 pull ups, 10 push ups, 15 squats
Community Notes: Happy Birthay Vicki!
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CFE @ 5:30AM
3 Rounds
15 Deadlifts (185/155)
400m Run
500m Row
*Rest 2min Between Rounds
Mark 17:12 Rx
Nikki 21:58 (135)
Danielle 22:26 Rx
Ceil 21:55 Rx
Jenn 21:27 Rx, Rx+ (165)
Kelly 20:02 (65)
Faith 22:18 (85)
Craig 21:01 (135)
Happy Birthday Vicki!
In honor of the 343 firefighters lost on 9/11/2001.
“343”
100 Deadlifts (145/115)
100 Power cleans (95/65)
100 Ground to overhead (65/45)
43 Burpees
Happy Birthday Vicki!
Happy Birthday Vicki