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:
- AMRAP in 20 minutes of 5 clean and jerks (185/115#), 10 burpees rest 30 seconds
- Bench Press 5×10 (65% 1RM) then ring dip 3-3-3-3
- Complete for time 30 back squats (bodyweight NTE 60%), 800m run, 30 burpees
- “Helen” 3 rounds for time of 400m run, 21 KB swings, 12 pull ups
- Open 14.1 – AMRAP in 10 minutes of 30 double unders, 15 power snatches (75/55#)
- Sumo Deadlift 5×8 (75%) then 3×10 RDL (30%)
CFE Notes: Join coach Kehl for CrossFit Endurance at 4:30. Check the blog tonight to see the workout and make sure to sign up through Wellness Living if you plan to attend.
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400m Run
75 Double Unders
30 Air Squats
800m Run
75 Double Unders
20 Front Squats (115/75)
400m Run
75 Double Unders
10 Overhead Squats (115/75)
Craig 18:39 (45DU, 15 FS for OHS)
Moira 22:57 (SU, 35, 15 FS for OHS)
Lombardi 20:32 Rx
Vanessa 23:23 (SU, 55, 15 FS for OHS)
Kelly D. 19:56 (100SU + 20-30DU, 55, 15 FS for OHS)
Mike 18:48 Rx
Brianna 19:47 (75 SU, 35, 15 FS for OHS)
Paul 16:33 (15 FS for OHS)
Erin 20:09 Rx
Caine 15:27 (95, 15 FS for OHS)