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:
- Deadlift 1-1-1-1-1-1 then max consecutive double unders
- AMRAP in 15 minutes of an ascending ladder by 3’s of thrusters (95/65#) and burpees over the bar
- 21-15-9 reps for time of: back squats (225/155#), ring dips
- Complete 5 rounds for time of: 30 wallballs (20/14# to 10/9′), 15 toes to bar, 15 push ups
- Bench Press 1-1-1-1-1 (1 board) then 2x max distance farmer carry
- Complete 4 rounds for time of: 20 front squats (115/75#), 50 double unders
Reminder: Coach Kehl is running CFE today at 4:30. Sign up in Wellness Living if you plan to attend.
Community Notes: Happy Birthday Bob B!
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Happy Birthday Bob B! Do want you want on your day, it’s your prerogative.
CFE @ 4:30
2 Interval Rows of 500m
*Your rest is when someone is rowing…then jump on an open rower to complete it a 2nd time.
Rest
7min AMRAP
Walking Lunge (down/back)
15kb Swings (53/35)
Rest 3 minutes
10min Death By CFE Warm-UP
Minute 1 – 3 Burpees :: down & back :: down & back
Minute 2 – 5 Burpees :: down & back :: down & back
Minute 3 – 7 Burpees :: down & back :: down & back
Minute 4 – 9 Burpees :: down & back :: down & back
Minute 5 – 11 Burpees :: down & back :: down & back
*Continue adding 2 burpees/minute until you can’t complete the round
*Once you fail a round, start back at 3 burpees and work your way back up until you the 10minutes is up
This is a very complicated workout.
Happy birthday Bob!
Happy Birthday Bob
Happy birthday, Bob!
Love the CFE WOD, Mark! Gonna do this one at lunch!
Happy Birthday Bob!
Erin 1:57, 1:56, 5+1, 13
Heather 2:04, 2:06, 5+2, 13
Sigal 2:01, 2:06, 4, 11
Lombardi 2:06, 2:10, 5+2, 13
Nikki K. 1:56, 2:00, 4+6, 9
Caine Completed the Death By sans Run!!! 21 burpees, 120 total!
Jen C. Fitness
Chris Fitness
Brooks Fitness
Patrick M. Fitness
PTS Fitness