Open Gym – Apr 4, 2019

 

Quinn Vollmer circa 2014.
Quinn yesterday! “What does it take to get strong? Years.”~ Louie Simmons

Come in between 4:30 and 7:30 for open gym!  You can use this time to work on anything you like including a workout from the last week:

  1. Complete 400m sled drag then 100 KB snatches, then 1000/800m row followed by max muscle ups.
  2. With a 25/15# plate complete 3 rounds for time of: 400 run, 75 Russian twists, 25 burpees over plate
  3. Complete for time 9-6-3 thrusters (85% bodyweight) mixed with 19-16-13 toes to bar.
  4. Bench Press 1-1-1-1-1-1 then 3x 10R/10L DB row, 1 minute ring plank
  5. Partner Interval 7 rounds each of 17 wallballs (20/14# to 10/9′), 37 double unders, 7 hang power cleans (155/105#)
  6. “Angie” – 100 pull ups, 100 push ups, 100 sit ups, 100 squats

Reminder:  Check the blog tonight to see what Coach Kehl has in store for CFE in the morning!

Community Notes: Happy Birthday Pete S!

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This Post Has 5 Comments

  1. CFE @ 5:30am
    25min Cap
    Part 1
    20-18-16-14-12 KB Swings (53/35)
    10-8-6-4-2 Cleans (135/95)
    *200m after each round of cleans
    *No Rest…Note time after your last 200m Run*
    ——————————————
    Part 2
    10-8-6-4-2 KB Swings
    10-8-6-4-2 Burpee Over Bar
    *Note Finishing Time*

  2. Yeah Quinn!!

    Happy Birthday Pete!

  3. Love the pics!!!

    Happy birthday Pete!

  4. Amazing Quinn!

  5. CFE
    Kehl 16:46, 20:10 (RKB)
    Keith 14:50, 19:35 (95)
    KTS 🙂
    Ceil 14:53, 21:47
    Kelly 13:20, 16:23 (55-65?)
    Faith 14:35, 18:37 (RKB, 65PC, x10 SUs)
    Ricky 15:28, 18:55 Rx+ (62#KB)
    Warnek 13:16, 16:18 (62#RKB)
    Josh 16:16, 19:01
    Dan 14:18, 18:02 Rx
    Zach 🙂
    Quinn :-), 24:38 (115?)
    DE :-), 18:18 Rx
    Nick 14:43, 18:45 (RKB, 95)
    Catherin 14:40, 20:18 (65)

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