Open Gym – Jul 26, 2018

Fili working through some ring dips!

Join us between 4:30 and 7:00 for open gym.  You can work on anything you like including a workout from the last week:

  1. Sumo Deadlift 5-5-5-5-5 then 50 yds weighted walking lunges (50/35# DB held in each hand)
  2. Complete 3 rounds for time of: 400m run, 50 double unders, 25 burpees
  3. AMRAP in 15 minutes of: 5 strict pull ups, 10 power cleans (125/85#), 15 push ups
  4. Complete 4 rounds for time of: 25 RKBS (70/53#), 25 abmat sit ups, 25/18 cal row
  5. Back Squat 2-2-2-2-2 then box jump 5×5 (high)
  6. 21-18-15-12-9-6-3 reps for time of: wallballs (20/14# to 10/9′) and burpees

Schedule Notes:

  1. Nikki will be substitute coaching for tomorrow’s 5:30am CrossFit Endurance class.
  2. The Friday 6:00pm class is cancelled for this week only (July 27).
  3. We previously announced that the 9:30 class would be cancelled on Aug 3. Thanks to Coach Tanya, it’s back on!
  4. As a reminder, Wellness Living is our “official” class schedule, and all class changes and cancellations are reflected there. Thank you!

3 thoughts on “Open Gym – Jul 26, 2018

  1. ICA admin

    Endurance WOD – “Hit and Run Randy”

    Complete 5 rounds for time of:
    – 15 power snatches (75/55#)
    – 400 meter run

    Reply
    1. Nikki

      5:30am Results
      DE 14:13 Rx
      Zach S 14:55 Rx
      KTS 15:00 Rx
      Mike D 19:21 Rx
      Danielle 19:35 (45)
      Faith 18:22 (35)
      Kelly G 15:04 (45 PC)
      Sam 18:08 (75/65)

      Reply

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