Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Sumo Deadlift 1-1-1-1-1-1 then 5×10 glute bridges
- “Partner Kalsu” – 100 thrusters (135/95#), complete 5 burpees every minute
- 5 rounds of 30 seconds on, 30 seconds off of sledge hammer swings, lateral skier hops, toes to bar
- Clean 1-1-1-1-1-1 then 10 stone to shoulder
- AMRAP in 12 minutes of: 5 pull ups, 10 push ups, 25 double unders
- Complete a movement every minute for 15 minutes of: 12×10 yd shuttle run, 5 power snatch (135/85#), 15 tuck ups
CFE Notes: Remember to check the blog tonight to see Coach Kehl post the CFE workout for tomorrow at 4:30. Sign up in MindBody if you plan to attend.
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Hey everyone. If you’re interested in the Phillies game on 6/5/16 I will need a head count by Saturday (4/30).
CFE @ 4:30
40 KB swings (53/35)
10 Wallballs (20/14# to 10/9′)
800m Run
30 KB swings
20 Wallballs
400m Run
20 KB swings
30 Wallballs
400m Run
10 KB swings
40 Wallballs
800m Run
Late post… Happy Birthday Angie!! Hope you’re having a beautiful birthday week!
CrossFit Warriors!
Patrick 27:01 Rx
Julie M. 25:49 (26, 8)
Austin 23:37 (row: 1k, 500m)
Vanessa 28:58 (row: 1k, 500m)
Steve 25:58 (russian)
Chris 🙂 Strong Finish!
Jason 24:06 (20# kb, 8#)
Adam 27:01 Rx
Brooks 26:40 (row: 1k, 500m)