Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- EMOM for 10 minutes of 25 double unders, 5Rt KB snatch, 5Lt KB snatch (70/53#)
- 1 rep max of the complex: clean, hang clean, split jerk, split jerk then 2 rounds of 1 min on, 1 min off partner leg tosses
- Complete 5 rounds for time of 9 ring rows, 7 deadlifts (315/205#), 5 box jumps (30/24″)
- “Murph” run 1 mile, 100 pull ups, 200 push ups, 300 squats, run 1 mile
- Complete 25 reps of each NFT: Russian twists (45/25#), strict t2b, tuck ups, OH walking lunges (45/25#), sit ups, Turkish get ups (35/20#), toe touches, wallballs (40/30# to 10/8′)
- Shoulder Press 1-1-1-1-1-1 then 50 yd HS walk
Reminder: Physical Therapist Jon Herting will be in this Saturday from 7:30 to 10:30 am to work on athletes. If interested, call 484-800-8186.
CFE Notes: Coach Kehl will be running CrossFit Endurance tomorrow at 4:30. Sign up in Wellness Living if you plan to attend.
This Post Has 6 Comments
Love the pics of the bada$& mother and daughter duo
I effing love this place.
Great pics!
CFE at 4:30pm
Warehouse 22minute AMRAP
Complete as many rounds as possible (this is 1 round)
22 KB high pulls (53/35)
200m Run
22 KB swings (53/35)
200m Run
22 KB squats (53/35)
200m Run
*each run counts as a rep*
Perfect example of how to raise a strong daughter.
Love!
Love the pictures!! You two are awesome.
Steve 3+23 (44)
Moira 3+7 (20: deadlift, Russian)
Brooks 3+23 Rx
Austin 3+46 Rx
Erin 3+33 Rx
Mike 3+46 Rx