Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week:
- “19.3” 10 minutes of 200ft walking lunges (50/35#), 50 step ups (50/35# to 24/20″), 50 HSPU, 200ft HS walk
- Deadlift 10-8-6-4-2 then 5×10 bent over rows
- 3x through AMRAP in 4 minutes of 6 KBS (70/53#), 6 push presses (185/115#), 6 lateral burpees over bar
- Complete 4 rounds for time of: 5 unbroken muscle ups, 10 front squats (145/100#), 400m run
- Push Press 2-2-2-2-2 then 5 rounds NFT 10 yd bear slider, 10 yd walrus slider
- Row each for time 1500m, 100m, 500m
Reminder: Check the comments to see what Coach Kehl has in store for CFE tomorrow!
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CFE @ 5:30am
25min Partner AMRAP
200m Run
15 Box Jumps (24/20)
10 KB Squats (53/35)
Athlete performs the 200, 15, 10 reps and then their partner will blast through the 200, 15, 10.
*1 Round = 200m Run, 15 box jumps, 10 KB squats
CFE
Kehl – 5 Rds :: 12min (250m row, 35#)
Vicki – 4 Rds :: 15min Rx+ (24″)
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9+Run
Ceil (16″)
Becca (16″, 20#)
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10+5 box jumps
Mike D. Rx
Frank Rx
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12+Run (.50+)
Tyler Rx
DE Rx
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9+Run
Robin Rx
Catherine Rx
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9+Run
Hannah (16″, 26#)
Jesse (16″, 35#)
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12+Run (.50 -)
Zach Rx
Warnek Rx
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11+6kb
Kelly Rx
Missy Rx