Come in tonight between 4:30 and 7:30 for Open Gym. You can work on anything you like including making up a workout from the last week:
- Tabata: front squats, Russian twists, ring rows, handstand hold
- Back Squat 5×5 (75%), 3×10 Bulgarian split squat (30%)
- Macho Man – EMOM for 20 minutes of: 3 power cleans, 3 front squats, 3 push jerks
- Coffland – 6 minute bar hold, 800m run, 30 push ups every drop
- Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9′), 10 deadlifts (225/155#)
- Hang Snatch + Overhead Squat 1-1-1-1-1
Schedule Notes: Coach Kehl will be running CFE tomorrow at 6:00 am. Anyone looking for one heck of a conditioning workout should check it out!
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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
CFE @ 6am!
400m Row
*Right into*
800m Run
50 Double Unders
15 Hang Power Cleans (155/105)
800m Run
50 Double Unders
10 Hang Power Cleans
800m Run
50 Double Unders
5 Hang Power Cleans
This one is gonna be spicy
CFE
Durant 23:52 (25double mountain climbers for DUs)
Chris 27:47 Rx
Emma 26:07 (100su, 75)
Larah 23:09 (25 DUs, KB high pull/Russian swing @44)
Erin 19:45 (all row)
Mel 19:46 (all row, 75#, 15 HPC/round)
Tom H – 58:00 (Walk with weights instead of run, regular jump rope, 45#)