Open Gym – Nov 15, 2018

Welcome Ryan B!

Due to road conditions, the gym is closed this evening.  Stay safe, stay warm and remember when you see someone stuck, as a deadlifter you are obligated to push them out!

Come in between 4:30 and 7:00 for Open Gym.  You can work on anything you like including a workout from the last week:

  1. Complete 5 rounds for time of 20 box jumps, 30 butterfly abmat sit ups, 40m walking lunges
  2. Front Squat 5-5-5-5-5 then 50 consecutive wreckbag front squats
  3. Complete 21-15-9 reps for time of: DB snatches (70/53#), pull ups, burpees
  4. With a partner complete 3 rounds for time of: 50 burpees, 50 RKBS (70/53#), 50 push presses (95/65#), 50 box jump overs (24/20″)
  5. Back squat 3-3-3-3-3 then 3 rounds NFT of 10R/10L Bulgarian split squats, 3 weighted box jumps, 25 banded good mornings.
  6. “Cindy” – AMRAP in 20 minutes of: 5 pull ups, 10 push ups and 15 squats

Schedule Notes: Coach Kehl will be running CFE at 5:30 am.  Check the comments tonight to see what he has in store.

Yoga Notes:  Join Amy tonight for a FREE yoga session tonight!  Tonight will be a more restorative (slower, hold positions longer) style of yoga than you’ve seen previously at ICA.  This would be an awesome tune up for anyone in the competition this weekend!

Community Notes:  Happy Birthday Alex D!

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

This Post Has 4 Comments

  1. CFE @ 5:30am

    Complete each station for time :: 6min cap at each station
    *If you finish early, use that time to rest before next station begins.

    Station 1
    Row (1200m or 1000m)

    Station 2
    21-15-9
    KB Squats (53/35)
    KB Facing Burpee
    *Don’t hit your chin on the KB

    Station 3
    100 Sit-Ups
    100 Double Unders

  2. CFE
    Zach 4:08, :-), 5:32
    Kelly 4:17, :-), 🙂
    Missy 4:00, 5:55, 21DUs
    Tyler 4:37, 5:55 (44), 6:00 (2xSUs)
    Mike D. 🙂
    Luke 4:39, 5:57, 🙂
    Caine 🙂

  3. Already ran-pushed-ran cars on Charlestown Rd. Today on my way back from a work event. #actuallyfunctionalfitness

  4. In case your computer didn’t refresh the blog post or you didn’t see it in wellness Living…

    Due to road conditions, the gym is closed this evening. Stay safe, stay warm and remember when you see someone stuck, as a deadlifter you are obligated to push them out!

Leave a Reply


The maximum upload file size: 50 MB.
You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other.

Close Menu