Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Banded box squat 10×2 then 5×50 yd sled drag
- Any of the Iron Phoenix
- Complete 4 rounds for time of: 3 rope climbs, 12 back squats (225/155#), 24 double unders
- Teams of 3 complete for time: 5k row plus 100 wallballs (20/14# to 10/9′), 75 burpee box jumps (20/16″), 50 bear complexes (95/65#)
- Sumo Deadlift 3-3-3-3-3 then 5×5 GHR
- 2 rounds for time of 800m run, 25 HSPU
CFE Notes: Check the blog tonight for Coach Kehl’s post about tomorrow’s workout. Sign up in Wellness Living if you plan on coming!
Community Notes: Happy Birthday Erik!
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CFE @ 4:30
For Time:
800m Run
3 Rounds
50 Double Unders
40 Sit-ups
30 KB swings (53/35)
20 Wallballs (20/14# to 10/9′)
10 Burpees
800m Run
This looks awesome AF
Shirts Optional?? We are getting into speedo weather. #needtotan
Happy Birthday Erik!!!
Happy birthday Erik!
Happy birthday Erik
Happy Birthday Erik. Enjoy your day!
Happy birthday!
Happy birthday Erik!
Happy Erik Day!!!
Happy birthday, Erik!!
Happy Birthday Erik!
Happy birthday Erik!
Happy Birthday, Erik!!!!!!!!!!!!
CFE
Tav (ouchie)
Mike C. 32:42 Rx
Alyssa 35:53 (su, 26, 10)
Jeannette 32:00 (cap)
Mel 34:10 Rx
Brooks 32:31 Rx
Amanda 39:48 (su, 26, 10)
Murray 31:55 (su)
Warnek 30:50 Rx
Pugh 26:00 Rx
Erik! Hope you had an amazing birthday!!
Thanks for the birthday wishes. And no burpees! Hope to see everyone on Monday morning