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:
- Complete 5 rounds for time of 20 box jumps, 30 butterfly abmat sit ups, 40m walking lunges
- Front Squat 5-5-5-5-5 then 50 consecutive wreckbag front squats
- Complete 21-15-9 reps for time of: DB snatches (70/53#), pull ups, burpees
- 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″)
- 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.
- “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!