Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Isabel” – 30 snatches for time (135/95#)
- Back Squat 1-30-1-20-1-10-1
- EMOM for 12 minutes of: 10 KB swings (70/53#), 60yd shuttle run
- “Carver” 7 wall climbs, 27 deadlifts (205/125#), 20 pistols, 13 power cleans (205/125#), 7 muscle ups, 27 wallballs (20/14# to 10/9′), 20 box jumps (24/20″), 13 strict pull ups
- Thruster 5-5-5-5-5 then 200 double unders and 20 skin the cats NFT
- “Tabata Something Else” – push ups, sit ups, pull ups, squats, row (calories)
Schedule Notes: Coach Kehl will be running the CrossFit Endurance class at 4:00 tomorrow! Sign up in Mindbody if you plan to attend.
Community Notes: Congratulations to Katie and Austin Lamac on the birth of their daughter, Avery Dell Lamac!
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Congrats Lamacs!!!
4:00 CrossFit Endurance WOD
10min Time Cap
————————
30 push-ups
30 sit-ups
200m sprint
20 push-ups
20 sit-ups
200m sprint
10 push-ups
10 sit-ups
200m sprint
Then…(5-10min rest)
15 Power Clean & Jerks (135/95)
50 double unders
10 Overhead Squats (135/95)
50 double unders
5 Snatches (135/95) *Power or Squat
50 double unders
***This will be the LAST CrossFit Endurance class until further notice***
Congrats Katie and Austin and Welcome Avery!
Brian great job on Monday. Definitely a good one to start with.
Congrats Katie and Austin! Avery is beautiful!!!
Congratulations Katie L.!!!!
Congrats Katie and Austin!!
Congrats to Katie and Austin on the new baby!!
Congrats Lamacs!!!
Congrats Katie and Austin. Avery is beautiful!
Congratulations new Mommie and Daddy! She’s gorgeous!! Can’t wait to meet her!
Congratulations Katie!!
CFE Wod #1
Moira 8:48 (rack)
Murray 8:08 (DC pu)
Steve 8:50 (DC pu)
Sarah W. 7:57 (banded PU)
CFE Wod #2
Moira 9:27 (40# – PC, FS, SC, 150SU)
Murray 8:47 (150SU)
Steve 9:25 (115, 150SU)
Sarah W. 9:28 (65# – FS, SC, 150SU)
Great work today!
Awwww! She’s a cutie! Congratulations Katie!