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:
- Turkish get up 1-1-1-1-1 then cluster 1-1-1-1-1
- “Filthy Fifty”
- Complete 3 rounds for max reps of 1 min on, 1 min off: back squats (185/115#), chin ups, power cleans (185/115#)
- Complete 5 rounds for time of: 30 sit ups, 30 OH walking lunges (45/25#)
- Complete 3-6-9-12-9-6-3 reps for time of: burpees over a bar, push jerks (155/105#), c2b pull ups
- Back Squat 5-5-5-5-5 then 8×50 yd sled drag
Note: Anyone interested in scheduling a free 15 minute Ashiatsu Massage this Saturday can sign up for a time slot on the sign up sheet on the desk at the gym!
CFE Note: Coach Kehl is running CFE tomorrow at 4:30 pm. Sign up in Wellness Living if you plan to attend!
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CFE @ 4:30
12min Cap
21 Sumo Deadlift High-Pulls (75/55)
21 Hang Power Cleans (75/55)
21 Front Squats (75/55)
400m Run
—–
15 of each
400m Run
—–
9 of each
400m Run
Rest 3min
5min ascending ladder
1 burpee over bar
2 Over Head Squats
2 burpees over bar
4 Over Head Squats
—continue to—
*add 1 burpee per round
*add 2 OHS per round
Sorry for the confusion on typing out the workout.
Brooks 12:00* Rx-row, 45 reps (Thrusters)
Erin 12:00* Rx, 45 reps Rx
Christine 126 (35#), 30ish reps (35#)
Jen C. 135 Rx, 51 reps Rx
Postek 126 Rx, 51 reps Rx
Moira 12:00* (20#kb), 47 reps (20kb)
Catherine 12:00* (35kb), 67 reps (26kb)
Andrew D. 11:45 (44kb), 52 (35kb)
Patrick Z. 11:59 (53kb), 77 (44kb)
* = They completed the 21-15-9 reps…and went out for their final 400m run and time ended.
Great job today…this was a great workout!