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:
- Back Squat 20 rep max then 10 front levers NFT
- “The Nightmare on Wheatland Street” – teams of 4 complete 4x200m run, 200 G2O (75/55#), 200 box jumps, 200 KB swings (53/35#), 200 wallballs (20/14# to 10/9′), 200 push ups, 4x200m run
- Complete 3 rounds for max reps in one minute of: DB thrusters (50/30#), bar muscle ups, row (1 cal = 1 rep), burpees
- Every 4 minutes for 5 cycles complete max consecutive bench presses at bodyweight NTE 75% then 50 evil wheels NFT
- Complete 10 rounds for time of: 7 hang power cleans (95/65#), 7 front squats (95/65#), 7 S2O
- Complete 3 rounds each for time of: 750m row, 100 double unders
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CFE
800m Run
Then (no rest) start a 20min AMRAP
20 Burpees
15 KB Swings (53/35)
200m Run
The AMRAP starts as soon as you come in the door from the 800m Run so everyone will have different finishing times.
Vanessa 26:30ish, 4
Brooks 23:55, 5
Mike 23:45, 5+2
Brianna 24:20, 4+30
Jen C. 23:55, 5
Betsy 23:47, 6