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:
- Back Squat 8×1 (90%) then max consecutive strict pull ups
- Complete for time 25-20-15-10-5 and 5-10-15-20-25 reps for time of: thrusters (65/45#), SDHP (65/45#)
- AMRAP in 15 minutes of: 3 front squats (75%), 10 push ups, 1 rope climb
- AMRAP in 12 minutes of: 100 double unders, 25 toes to bar, 25 deadlifts, 50 box jumps (24/20″)
- CrossFit Total: back squat 1-1-1, then shoulder press 1-1-1, then deadlift 1-1-1
- Tabata Something Elses: pull ups, push ups, sit ups, squats
CFE Notes: Coach Kehl will be holding CFE tomorrow at 4:30. Sign up in Wellness Living if you plan to attend.
Community Notes: Happy birthday Ceil!!!
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In 10 minutes complete the following
5 Rounds
200m Run
10 KB Snatches (5R/5L) @ 53/35#
*If you finish early, you get the remaining time to rest
In 10 minutes complete the following
400m Run
10 KB Thrusters (53/35)
There is NO rest between the 2 workouts. If you want rest, finish the first WOD fast so you can use the remaining time to rest.
Happy birthday Ceil!
Happy Birthday Ceil!!
Happy Birthday Ceil!
Happy Birthday, Ceil!
Oops!
The 2nd workout is 4 Rounds
In 10 minutes complete the following
4 Rounds
400m Run
10 KB Thrusters (53/35)
Thanks Dave!
Whatever! Dave is going to do 5 rounds anyway!!!
CFE
Amy 8:08, 3+1 (20db, 26kb)
Chris 🙂
Sigal 9:10, 3 (35db, 44kb)
Jason 7:44, 3+1 (20slamball, 8wb)
Brooks 8:56, 3+1 (row)
Erin 7:53, 3+1 Rx
Happy Birthday Ceil!!
Happy Birthday Ceil