Open Gym – Nov 8, 2018

Rey hauling the 106’s!

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

  1. Banded deadlift 10×3 then 3x10R/10L reverse lunge to knee drive (45/35#)
  2. AMRAP in 15 minutes of an ascending ladder by 3’s: handstand push ups, 2xKB swings (53/35#)
  3. Complete 10-1 of Thrusters (135/95#) and toes to bar
  4. 8x500m row
  5. Bench Press 5×5 then EMOM for 5 minutes: 10 bent over rows
  6. Take 6 minutes to complete: 10 bar muscle ups, 20 deads (225/155#), 50 wallballs, rest 3 minutes then repeat for 3 total rounds.

Schedule Notes: CF Endurance with Kehl at 5:30am, Yoga with Jana at 7:00pm. Come in and get fit!

5 thoughts on “Open Gym – Nov 8, 2018

  1. Kehl

    CFE @ 5:30am

    1200m Run
    120 Double Unders
    12 Front Squats (155/105)

    400m Run
    40 Double Unders
    4 Front Squats

    800m Run
    80 Double Unders
    8 Front Squats

    Reply
  2. Kehl

    Tyler 17:00 (2xsu, 95)
    Keith 18:25 (2xsu, 95)
    Missy 16:xx (2xsu, 105 from rack)
    Kelly 18:31 (2xsu, 75 from rack)
    Faith 19:40? (row, 1/4 DUs, 65)
    KTS 18:08 Rx
    Ash 🙂
    Caine 🙂
    Zach 17:40 (135)
    Mike D. 20:21 (135)

    Reply
  3. Kehl

    Congrats to Faith for getting her first pull-up!!!!
    #LifetimeGoal!

    Reply
  4. Nikki

    Great turnout, CFE, nice work!

    And, FAITH!!!!! Congratulations!!

    Reply
    1. Kehl

      Not only did she get 1…she went on to get 2 or 3 more after class!!!

      Reply

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