Come in between 4:30 and 7:00 tonight for open gym! You can work on anything you’d like including a workout from the last week:
- Run 1 mile NFT then front squat 3-3-3-3-3
- With a partner complete 800m run then 6 rounds of 10 power snatches (135/85#), 3 rope climbs, then 800m run
- Complete 5 rounds for time of: 20 push ups (advace = HSPU), 30 walking lunges (DB held at chest), 40 Russian twists (25/15#)
- Sumo Deadlift 5×3 (80%) then 2×50 banded KB deads
- “Sage” – AMRAP in 20 minutes of 8 power clean and jerks (155/105#), 28 double unders, 15 t2b
- 5k row then 50 yd HS walk
Reminder: Check the blog tonight to see what Coach Kehl has in store for the 5:30 class!
Community Notes: Happy Birthday Coach Iggy!
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Happy Birthday Iggy!
CFE @ 5:30am
400m Run
10 Front Squats (135/95)
5 Burpee Muscle-Ups
400m Run
8 Front Squats
4 Burpee Muscle-Ups
400m Run
6 Front Squats
3 Burpee Muscle-Ups
400m Run
4 Front Squats
2 Burpee Muscle-Ups
400m Run
2 Front Squats
1 Burpee Muscle-Up
Scale for Muscle-ups
*Bar Muscle-Ups
*2x or 3x Pull-Ups/Push-Ups (5-1 Burpees still completed before or after your push-ups or Pull-ups)
*whatever the route you take, only 15 Burpees are completed (not 2-3x Burpees)
CFE
Murray 21:08 (2x PU/PU)
Jenn 28:20 Rx
Faith 24:05 (30#SB, 55, 2x Push-Up/Pull-Up)
Missy 16:31 (75, 2x BPU)
Caine 14:58 Rx
Danielle 20:24 (2x Burpee Pull-Up)
Kelly 17:53 (65, 2x Burpee Pull-Up)
D.E. 16:19 Rx
Rocco “We are Fitness”
Happy Birthday Iggy