Come in between 4:30 and 7:30 tonight for open gym. You can work on anything you like including a workout from the last week:
- “19.2” 8 minutes to complete 25 T2B, 50 DU, 15 cleans (135/85#), 25 T2B, 50 DU, 13 cleans (185/115#)
- Complete for time in any order 10 rope climbs, 100 burpees, 100 cal row, 100 KB snatches (53/35#)
- Complete 5 rounds of 30s on, 30s off of: Ring rows, box jumps (high), shoulder to overhead (heavy)
- Back Squat 10-8-6-4-2 then 50R/50L oblique crunches (KB or DB)
- 21-15-9 reps for time of: DB snatches (70/50#), strict pull ups
- AMRAP in 17 minutes of: 20 push ups, 20 box jumps (24/20″), 20 wallballs (20/14# to 10/9′)
Notes: Check the blog tonight to see what Coach Kehl has in store for CFE tomorrow morning!
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Sorry for the delay (Target diaper run).
CFE @ 5:30am
10min AMRAP
250m Row
10 Sumo Deadlift (185/115)
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Rest 3 Min
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10min AMRAP
15 Burpees
10 KB Squats (53/35)
Morning! Just wanted to reach out to everyone to see if anyone has been thinking about Kettlebell Kitchen and hasn’t done so yet or may need more meals a week. Currently I am on a meal plan to which I get 5 breakfasts and 1 lunch. On the week of the 18th I am away and wanted to know if someone wanted to pick up my meals to try or need additional. Cost would be $48 for the 6 meals. Message me here or text me 717-487-4529
CFE
Athlete / Row WOD / Burpee Wod
Kehl 6 (135# did March 2), 5+18 Rx (did today)
Steve 6+114 (ski erg), 4+19 Rx
Kelly 5 (105), 6+10 Rx
Frank N. 4+94 (135), 5+9 Rx
Faith 4+130 (95), 5+2 (1min bike)
Catherine 5 Rx, 5+15 Rx
PTY 5 Rx, 4 Rx
Chris 4+176 Rx, 4+9 Rx
Keith 5+100 (135), 5+8 (44)
Ceil 5 Rx, 5+7 Rx
Zack 4+255 (95), 🙂 (35)
KTS 5 Rx, 6+10 Rx
Danielle 5 Rx, 5+8 Rx
Missy 5+120 Rx, 6+11 Rx