Join us between 4:30 and 7:00 tonight for Open gym! You can do any workout you’d like, including making up a workout from this past week.
- Complete for time: 30 pull ups, 40 push ups, 50 situps, 60 squats, 70 wall balls, 60 squats, 50 sit ups, 40 push ups, 30 pull ups
- Bench Press 1-1-1-1-1 (1-board). See 12/1 post for accessory work
- Complete 8 rounds of: 40s Cleans (80% 1RM), 20s rest, 40s Row (cals), 20s rest
- Run 1 mile or sled drag 400m NFT then Back squat 5×3 (80% 1RM)
- “DT” 5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks (155/105#)
- Complete 21-18-15-12-9-6-3 chest-to-bar pull ups, 50 DU before each round
Yoga Note: Join us for Yoga with Amy at 7:00pm. Your first yoga class is free! Additional info HERE.
CFE Note: Kehl is coaching CF Endurance at 5:30am; check comments for the WOD!
Community Notes: Happy birthday Caine! Hit up those birthday burpees in Montana!
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Congrats Tiffany and Amber! Welcome Dylan!
CFE @ 5:30am
15 Burpees
1,000m Row
15 Burpees
800m Run
15 Burpees
60 Walking Lunges (30R/30L)
15 Burpees
40 Wallballs (20/14 to 10/9′)
15 Burpees
20 Single Arm (10R/10L) Overhead Squats (53/35 KB)
*Scale burpees so they don’t exceed 1min of work
Hey guys, what is the scope of tonight’s Yoga? Restorative or regular vinyasa? Thanks!!
Megg
Hey Megg,
Amy said tonight would be a hybrid with options to flow more or less.
See you there!
CFE
Kehl 19:57 (14# to 9′, 35#kb)
Steve 20:05 (30 KB squats @ 53#)
Zach 20:44 Rx
Faith 19:28 (slamballs for burpees, 800m row, 10#, 30 kb squats @ 35#)
Kelly 19:31 (10#, 30 kb squats @ 35#)