Join us from 4:30-7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week, or trying this week’s Olympic programming:
OLY WOD
- Split Jerk – build to a heavy single
- Clean deadlift + clean (2+1) 2@70%, 2@80%, 2@90% 1RM clean
- Complete 15-10-5 reps for time of: clusters (135/95#), strict pull ups, box jumps (32/24″)
Schedule Notes: Check the blog comments to see what Coach Kehl has in store for his final Endurance WOD!
Community Notes: Happy birthday Alex W!
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CFE started when I would train for Tri’s (ah, the days with time and money) with my KB, Jump Rope, my Box, and my Kicks. Today, we enjoy that equipment to remember the days of yester-year. Thanks to all that participated in CFE over the years. It’s been fun watching the suffering from the workouts I created.
CFE Final Tri-To-Remember
*Blackout!*
Show up at 5:30am to find out.
Thanks for all the endurance classes Mark!
Happy Birthday Alex
Happy Birthday Alex!
Final WOD
20 KB Snatches (53/35)
200m Run
40 Box Jumps (24/20)
400m Run
60 KB Squats (53/35)
600m Run (400m + 200m)
80 Russian KB Swings (53/35)
800m Run (2x400m)
100 Double Unders
1000m Run (2x400m + 200m)
CFE
Catherine 27:21 (35kb, 2xsu)
Ceil 34:06 (KBHP)
Faith 31:14 (20#DB, 16″ box, 2xSU unbroken!)
Jesse St 32:00 (26#kb, 20″ box, 2xSU)
Nick 27:19 (40#db, 20″ box, 2xSU)
PTY 29:30 Rx(?)
Quinn 🙂 (44#)
Becca 33:00 (15#, 16″)
Steve 24:05 Rx
Vollmer 31:31-ish (Row)
Hannah 30:04 (20#, 20″)