Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Back Squat 3×8 (75%) then 25 seated box jumps NFT
- Complete 21-15-9 reps for time of: bar facing burpees, OHS (95/65#), C2B pull ups
- Complete 5 rounds for time of: 2 rope climbs, 8 back squats (225/135#), 9 HSPU
- AMRAP in 12 minutes of: 100 double unders, 25 t2b, 25 deadlifts (225/155#), 50 box jumps (24/20″) then 10 minutes to find 1RM hang clean
- Deficit Dead 5×5 (75%) then 3×10 barbell good mornings (30% 1RM dead)
- Complete 5 minutes for max reps of calorie row immediately into 5 minutes of push presses (115/75#)
CFE Notes: Coach Kehl will be running his CFE class tomorrow at 4:30. This class is open to all skill levels, just like our other classes! Sign up in Wellness Living if you plan to attend.
Community Notes: Happy Birthday Pugh!
This Post Has 13 Comments
Happy Birthday Pugh!!
Happy birthday Pugh!
Happy birthday Pugh
CFE at 4:30
The Pugh
5min AMRAP of flexing in front of a mirror
Rest 2 minutes
Rock-Paper-Scissor competition
Or…
Ring Row HELL-en
1200m run
63 KB swings (53/35)
36 Ring Rows
800m run
42 KB swings
24 Ring Rows
400m run
21 KB swings
12 Ring Rows
Holy crap that looks horrible
I know, flexing for 5 minutes and the stress of choosing rock/paper/scissors can really freak out your neurological system.
I say the same thing daily
Happy birthday Pugh!
Happy Birthday Pugh
Is there an Rx for the flexing?? I’m just asking for Tav…
Happy Birthday Tom
Happy Pugh Day!!!
CFE
Steve 28:23 (row, Russian)
Brooks 26:57 (row)
Moira 26:59 (18 Russian)
Dubs 27:51 (44 Russian)
Mike C. 23:04 Rx
Erin 23:56 Rx
Craig 23:00 Rx
Chris 28:08 (26)
Christine 28:40 (15)
Austin 24:55 Rx+ (pull-ups and bar muscle ups)
Amy 24:11 (20 Russian)
Happy Birthday, Pugh!