Come in between 4:30 and 7:00 for Open Gym. You can use this time to work on anything you like including a workout from the last week:
- “Complex Fran” 21-15-9 of pull ups variations, thrusters (95/65#)
- “Nancy” – 5 rounds for time of: 400m run, 15 OHS (95/65#)
- AMRAP in 10 minutes of: 4 deadlifts (315/205#), 10 push ups
- EMOM for 20 minutes of 1 clean (85%)
- Complete 5 rounds for time of: 75 double unders, 30 wallballs (20/14# to 10/9′)
- Complete for time: 75/50 cal row, 50 box jumps, 75 sit ups, 50 burpees, 75 KB swings, 50 pull ups, 75 push presses (65/45#)
Schedule Notes: Join Coach Kehl for CrossFit Endurance at 5:30am, and Jana for vinyasa yoga at 7:00pm!
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CFE @ 5:30AM
30min AMRAP
800m Run
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
10 Knees To Elbows
Break from our normal Hero wods for:
“Big Bang”
For time: 50 Power Cleans (225/155)
CFE
Murray 3+800m Run Rx
Rocco 4+400m Run (45)