Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- Open 17.3
- Back Squat 1-30-1-20-1-10-1
- Complete 3 cycles of the following: AMRAP in 4 minutes of 6 KB swings (70/53#), 6 push presses (185/115#), 6 lateral burpees over bar
- The Chief – Max rounds in 3 minutes of: 3 power cleans (135/95#), 6 push ups, 9 squats
- Deadlift 3-3-3-3-3 then 5×10 Russian KBS (AHAP)
Open Notes: Come in to the gym Thursday night around 7:30 to watch the live announcement of Open 17.4!
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CFE @ 4:30
15min AMRAP
30 Jane Fondas (15R/15L)
10 Russian KB swings (53/35)
10 Wheelies (confused? It’s a core exercise using the rower)
**At the end of the 15min** (no rest)
75 Slamballs (40/30)
Hmmm, maybe these can be the Wheelies instead of what I had in mind.
Patrick Z. 7+40, 19:37 (44, box, 30#sb)
Duris 🙂
Vanessa 🙂
Postek 7+30, 20:56 Rx
Brooks 8 or 9ish?, 20:18 Rx
Betsy 6+30, 21:39 (26, box, 100du)
Moira 7+15, 22:18 (26, t2p, 40cal bike)
Christine 6+30, 18:58 (20#sb)
Jen C. 8 or 9ish, 19:07 Rx
I’ll just leave this here after yesterday’s workout – https://twitter.com/sfreeze6/status/842178429189529605