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:
- Complete 3 min wods each for time of: 500m row, 50 double unders then 50 HPC (95/65#), 30 t2b then 50 thrusters (95/65#), 5 rope climbs
- Push Press 1-1-1-1-1 then 3×10 shrugs and lateral raises
- Complete each on a 90s clock: 40 yd shuttle run, max KB swings (70/53#) then 40 yd shuttle run, max slam balls then 40 yd shuttle run, max box jumps (24/20″)
- Max height box jump then back squat 1-1-1-1-1 (2 second pause)
- Open 16.3 – AMRAP in 7 minutes of 10 power snatches (75/55#), 3 bar muscle ups
- With a running clock complete 6 minutes of 800m run, max deads (315/185#), then 7 minutes of 800m run, max power cleans (225/135#), then 8 minutes of 800m run, max shoulder to overhead (135/85#)
Reminder: CFE is cancelled today but Coach Kehl will still be posting a workout for anyone that is interested!
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Welcome Dave! And…perfect sweatshirt!
CFE
12 Round Partner Interval (6 Rds/person)
250m row
20 Double Unders
15 Squats
Partner 1 works while partner 2 rests…then switch.
These rounds should be unbelievably fast.
Independent CFE
Lombardi (Rx) + Ash (SU) – 23:17
Erin (Rx) + Mel (Rx) + Ray Z. (3xSU) – 24:00
Also, emptying the storage unit Friday around 5:00-? Then depending on the process will either unload it Friday at the house or Saturday AM. Should take about 45min to load/unload with a handful of fit people.
Call/text if able to help and need details.
610-763-2530
I should be there just after 5:00. And you know I do everything for time, so I may not even turn my car off…
Welcome Dave! It was cool running into you this weekend.