Open Gym – Oct 18, 2018

Hats off to Fili on his first bar muscle up!

Come in today from 4:30 to 7:00pm for open gym.  You can work on anything you like including a workout from the last week:

  1. Shoulder Press 1RM, Push Press 1RM, Push Jerk 1RM
  2. For time: 30 t2b, 40 DB snatch 50/35#, 500m row, 40 DB snatch 50/35#, 30 t2b
  3. EMOM for 12: 5 burpees over bar, 4 power cleans, 3 front squats (155/105#)
  4. Complete 3 rounds for time of: 21 cal row, 21 thrusters (95/65#), 21 pull ups
  5. Front Squat 1-1-1-1-1 then 5×5 box jumps
  6. Complete 100 burpees for time, 15 DU every minute OR 300 DU and 5 burpees each minute

Schedule Notes: There’s also CFE at 5:30am (counts as a regular class) and Yoga at 7:00pm (additional fee applies).

Nutrition Notes: Day 39/40. We’re down to the wire! Stay the course for another 2 days! Just a reminder that we’ll be selecting 3 winners for this challenge – one Beginner, one Advanced, and one Spirit award. The selections will be based primarily on performance improvements in the “2018 Nutrition Challenge Performance Test,” which was the daily WOD on Sept 10 and will be repeated this Friday Sept 19. We will also take into account body measurements and diet adherence. If you want to be in the running for a prize, please submit your body measurements and food log, by email, early next week. We don’t need the entire 6 weeks of your log, just October 1-7. If you tracked using MyFitnessPal, you can “friend” us at ironcrossathletics@gmail.com (username ironcrossathletics) and share your log that way.

Event Notes: Last call for participants in the Lock 60 mixer this Saturday! For more details, check out this post from last week. Sign up sheet is on the desk!

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This Post Has 2 Comments

  1. Kehl

    CFE @ 5:30AM
    25min AMRAP
    250m Run (Out to Stop Sign & Back)
    25 Wallballs (20/14#)
    250m Row
    25 KB Swings (53/35)

  2. Kehl

    CFE
    Run, WB, Row, KB
    Kehl 4 (21min, 14#, 35#R/A)
    Jen C. 4 Rx
    Zach 4 Rx
    Vollmer stuff
    Mike D. 🙂 Rx
    Alex 4.5 (16, 44R)
    Faith 4+run (8, 26)
    Ceil 3+run (8′) Rx

    Row, KB, Run, WB
    Kelly 4.75 (10, Russian)
    KTS 4 Rx (20min)
    DE 🙂 Rx
    Tyler 4.75 (16, 44/35R)
    Ricky 4.75 Rx
    Nick 4.75 (16, 44R)

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