Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- Open 17.4
- EMOM for 20 minutes of: 20 double unders, 1 clean
- Complete 3 rounds of 40s on and 20s off of: one arm DB thrusters (50/35#), strict toes to bar, box jumps (30/24″), strict pull ups
- Complete 21-15-9 reps for time of: burpees, push presses (135/85#), toes to bar
- Front Squats 2-2-2-2-2 then 3×10 DB thrusters (50/35#)
- Complete for time: 50 box jumps (24/20″), 100 KB swings (53/35#), 500 single unders
CFE Notes: Join Coach Kehl for CrossFit Endurance at 4:30 tomorrow! Sign up in Wellness Living if you plan to attend.
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CFE
50 KB Squats (53/35)
800m Run
50 KB Lunges (25R/25L @ 53/35)
800m Run
50 KB High Pulls (53/35)
800m Run
Don’t forget, 17.5 announcement at Sly Fox tonight! We’ll be there around 7PM.
We will have the back room to watch the announcement and a server to take care of our group. Please remember to bring ***CASH*** to “pay into the box” as there will be one check at the end of the evening.
Any monies collected that exceed the evening’s bill + gratuity will be donated to 31 Heroes in the name of Iron Cross Athletics. Last year, the gym donated $166 to kick off ICA’s fundraising efforts.
https://www.facebook.com/events/1870292279914282/
Rach 21:24 Rx
Patrick M. 23:05 Rx
Vanessa 25:45 (10#DB, row)
Brooks 20:08 (bike/row stuff)
Postek 22:25 (25# DBs)
Chris fitness
Catherine 21:21 (26, 18″ box)
Sigal 26:00 (44)
Caine “Hell Yeah!”