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:
- Back Squat 3-3-3-3-3 then 8x50yd sprint
- Grace – 30 clean and jerks for time (135/95#)
- Complete 4 rounds for time of 25 DB power snatches, 25 double unders, 25 slam balls
- EMOM for 20 minutes of 5 burpees, 1 snatch
- Complete 5 rounds for time of: 400m run, 21 deadlifts (155/105#), 15 back squats (155/105#)
- 20 minutes of handstand progressions followed by AMRAP in 10 minutes of 5 pull ups, 10 push ups, 10 box jumps (24/20″)
Iron Phoenix Notes: Thursday night is the last chance to register for the Battle for the Iron Phoenix! Sunday Football classes are cancelled to accommodate the event. Come in and complete 15 rounds of 30s on, 30s off of rowing for total meters. Get it done!
Iron Phoenix event number 3 is complete for time:
- 60 bar facing burpees
- 50 deadlifts (115/75#)
- 40 wallballs (20/14# to 10/9′)
- 30 power cleans (115/75#)
- 20 chest to bar pull ups
There will be a 20 minute time cap.
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CFE @ 4:30pm
Complete 6 Rounds for Reps
Rounds 1, 3, & 5
In 3 minutes: 200m run, max reps Wallballs (20/14)
Rounds 2, 4, 6
In 3 minutes: 200m run, max reps KB Swings (53/35)
*Rest 1 minute between Rounds
“The Don”
For time:
66 Deadlifts (115/85)
66 Box jumps (24/20)
66 Kettlebell swings (53/35)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (55/35)
66 Wall balls (20/14)
66 Burpees
66 DU (or 2x SU)
So much fitness.
Mike C. 108, 103 Rx
Caine 130ish, 130ish Rx
Andy 80, 80 (16, Rus)