Open Gym – Oct 11, 2018

Welcome Brendan!

Come in between 4:30 and 7:00 pm for Open Gym.  You can use this time to work on anything you’d like!

Schedule Notes:  Join coach Kehl for a CrossFit Endurance WOD at 5:30 am, and Amy for yoga at 7:00pm ($10 drop-in fee for anyone without a yoga membership).

Nutrition Notes: Day 32/40. We’re getting sooooo close! For those who did a “pre-challenge” InBody scan, it’s time to schedule your re-scan! This google sheet offers available times over the next 9 days. Remember these guidelines to prepare for your scan, most notably that you should not eat for 3-4 hours before the scan and should not workout for 6-12 hours. If you didn’t do the initial InBody scan, you can still sign up for a post-challenge scan ($35).

3 thoughts on “Open Gym – Oct 11, 2018

  1. Kehl

    CFE @ 5:30am

    In 6 minutes complete…
    400m Row
    400m Run
    *Start a new round every 6 minutes (0:00, 6:00, 12:00, 18:00)
    *Complete for a total of 4 Rounds
    *Use remaining time to rest

    …then…at minute 24:00,
    4minute AMRAP of Burpee Box Jumps (24/20″)

    Reply
  2. ICA admin Post author

    Sorry folks, InBody sign up sheet was in “view only” mode but now fixed so you can go in and reserve your spot!

    Reply
  3. ICA admin Post author

    CFE
    Kehl 3:46, 3:34, 3:30, 3:18, 37
    KTS 3:27, 3:27, 3:29, 3:33, 41
    Kelly 3:32, 3:39, 3:44, 3:49, 35
    Zach 3:06, 3:08, 3:11, 3:22, 32
    DE 3:16, 3:17, 3:17, 3:26, 38
    Mike D. 3:30, 3:34, 3:41, 3:41, more than 4
    Iggy 2:58, 2:58, 2:57, 3:00, 31

    Reply

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