Join us from 4:30 to 7:30 tonight for open gym. You can work on anything you like including making up a workout from the last week:
- Bench Press 3-3-3-3-3 then 50 push ups NFT
- AMRAP in 20 minutes of hang cleans (115/75#), run 400m every time you break a set
- Complete 9-6-3 deads and 10-15-20 t2b, rest 5 minutes and repeat at lighter weight and with evil wheels
- Complete 10 rounds for time of 1 rope climb, 5 DB thrusters (55/35#), 7 burpees
- Take 10 min to do a light sled drag then sumo deadlift 1-1-1-1-1
- Complete for time 1000m row, 100 double unders, 1 mile run
Community Notes: Happy Birthday Brooks and Kelly D!
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U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.
“JBo”
Complete as many rounds as possible in 28 minutes of:
9 reps overhead squat (115/95)
1 legless rope climb, beginning from seated position.
12 reps bench press (115/95)
Happy Birthday Ladies!
CFE @ 6:00am
In 4min, complete:
400m Run
AMRAP
50 Double Unders
25 Wallballs (20/14)
15 Chargers
*Rest 2min
In 5min, complete:
400m Run
AMRAP
50 Double Unders
25 Wallballs (20/14)
15 Chargers
*Rest 2min
In 6min, complete:
400m Run
AMRAP
50 Double Unders
25 Wallballs (20/14)
15 Chargers
CFE
Murray 24, 73, 91 Rx
Jenn 66, 90, 130 Rx
Wes 82, 98, 98 (2xsu, 14)
Nikki 67, 75, 85 (2xsu)
Chris 58, 63, 81 Rx
Happy birthday Brooks and Kelly!