Come in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from last week:
- Find a 1 rep of the complex: high hang clean, hang clean, clean, split jerk.
- AMRAP in 10 minutes of: 10 deadlifts (275/185#), 20 sit ups, 30 double unders
- 30 seconds on, 30 seconds off of: box jumps, hang power cleans, shuttle runs for 6 rounds.
- “Murph” – 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run
- Back Squat 1-1-1-1-1 then 30 rocking stand ups
- AMRAP in 17 minutes of: 200m run, 1 rope climb, 20 KB swings (53/35#)
Schedule Notes: Check the blog tonight to see what coach Kehl has in store for CFE in the morning!
Community Notes: Happy Birthday Coach Kehl!
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Happy Birthday to Me!
I’ll open the gym 10min early so I can have some time to open everyones gift cards to Lowes. I will also hang out for 10min after class so if anyone was running late or wanted to drop off their gift card from Lowes, I’ll be there.
CFE @ 5:30
21 Box Jumps (24/20)
21 Squat Cleans (95/65)
800m Run
15 Box Jumps
15 Squat Cleans
800m Run
9 Box Jumps
9 Squat Cleans
800m Run
Is Home Depot acceptable? Happy birthday, Mark! you da man.
Does anyone want to do Macho man tmrw at open gym(3 power cleans, 3 front squats, 3 push jerks, 20 min emom)
Yes. I’m happy to see you are using capital letters and punctuations these days.
Happy Birthday Mark
U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, FL, assigned to the 95th Mileitary Police Battalion, 18th Mileitary Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan.
He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.
“Lee”
5 Rounds For Time
400 meter Run
1 Deadlift (345/225 lb)
3 Cleans (185/135 lb)
5 Push Jerks (185/135 lb)
3 Muscle-Ups
1 Rope Climb (15 ft)
Happy Birthday Kehl!
CFE
Elissa 18:55 Rx
Caine 🙂
Faith 22:45 (16″, 35 PC)
Kelly 18:35 (45FS)
Stephanie 19:14 (12″, 35FS)
KTS 🙂
Craig 23:31 Rx –> 65
Ash 🙂
Luke 18:42 Rx