Come in between 4:30 and 7:30 for open gym! You can use this time to work on anything you like including a workout from the last week:
- Complete 400m sled drag then 100 KB snatches, then 1000/800m row followed by max muscle ups.
- With a 25/15# plate complete 3 rounds for time of: 400 run, 75 Russian twists, 25 burpees over plate
- Complete for time 9-6-3 thrusters (85% bodyweight) mixed with 19-16-13 toes to bar.
- Bench Press 1-1-1-1-1-1 then 3x 10R/10L DB row, 1 minute ring plank
- Partner Interval 7 rounds each of 17 wallballs (20/14# to 10/9′), 37 double unders, 7 hang power cleans (155/105#)
- “Angie” – 100 pull ups, 100 push ups, 100 sit ups, 100 squats
Reminder: Check the blog tonight to see what Coach Kehl has in store for CFE in the morning!
Community Notes: Happy Birthday Pete S!
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CFE @ 5:30am
25min Cap
Part 1
20-18-16-14-12 KB Swings (53/35)
10-8-6-4-2 Cleans (135/95)
*200m after each round of cleans
*No Rest…Note time after your last 200m Run*
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Part 2
10-8-6-4-2 KB Swings
10-8-6-4-2 Burpee Over Bar
*Note Finishing Time*
Yeah Quinn!!
Happy Birthday Pete!
Love the pics!!!
Happy birthday Pete!
Amazing Quinn!
CFE
Kehl 16:46, 20:10 (RKB)
Keith 14:50, 19:35 (95)
KTS 🙂
Ceil 14:53, 21:47
Kelly 13:20, 16:23 (55-65?)
Faith 14:35, 18:37 (RKB, 65PC, x10 SUs)
Ricky 15:28, 18:55 Rx+ (62#KB)
Warnek 13:16, 16:18 (62#RKB)
Josh 16:16, 19:01
Dan 14:18, 18:02 Rx
Zach 🙂
Quinn :-), 24:38 (115?)
DE :-), 18:18 Rx
Nick 14:43, 18:45 (RKB, 95)
Catherin 14:40, 20:18 (65)