Happy Valentine’s Day ICA! What better way to spend your evening than hitting up Open Gym from 4:30 to 7:30pm. You can work on anything you’d like including a workout from the last week:
- AMRAP in 12 minutes: 1 bar MU, 1 deadlifts, 10 DU then 2/2/20, 3/3/30 and so on until time expires.
- Box Squat 5×3 (80-85%) then Complete NFT 25 high box jumps, 3 minute plank hold.
- Complete 5 rounds for max reps 20s on, 40s off of hang power cleans (135/95#), weighted pull ups, burpees
- With a partner complete 12 rounds of 8L/8R DB thrusters (50/35#), 8m OH walking lunges, 10 T2B, 8m OH walking lunges
- EMOM for 20 minutes of the complex: power clean + hang power clean + hang clean
- On a 10 minute clock complete 40/30 cal row, 30 bar-over burpees, 30 OHS (115/75#), max muscle ups
CF Endurance Reminder: Check the comments for Coach Kehl’s CFE WOD, then join us at 5:30am to get it done!
Community Notes: Happy Birthday Jeff!