NO OPEN GYM CFDF COMMUNITY DAY Saturday Indy Acres Paintball Outing PLEASE ARRIVE BY 9AM THINGS TO BRING -garbage bag -extra clothes -something to cover your head just in case you get shot there -multiple layers of old clothes -old shoes with good ankle support -gloves if you have sensitive
For time 30-21-15-9 BURNER Turkish Get Up, D-ball 10-lbs Good morning, 45/35 barbell FITNESS Turkish Get Up, KB 1-pood Good morning, 55-lbs/45-lbs RX Turkish Get Up, KB 1.5-pood/1-pood Good morning, 65-lbs/55-lbs Post time to comments.
Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full
Complete as many rounds as possible in 10 minutes of: BURNER 10 box step ups, 24-inch box 20 Air Squats FITNESS 10 box jumps, 30-inch box 20 one-legged squats RX 10 box jumps, 40-inch box 20 one-legged squats, alternating Post rounds completed to comments.
For Time: BURNER 40 Kettlebell swings 1-pood 30 Overhead squats 95/65 20 Shoulder-to-Overhead 95/65 10 overhead walking lunge steps 95/65 FITNESS 40 Kettlebell Swings 1.5-pood 30 Overhead squats 115/75 20 Shoulder-to-Overhead 115/75 10 Overhead Walking Lunge Steps 115/75 RX 40 Kettlebell Swings 2-pood 30 Overhead Squats 155/105 20 Shoulder-to-Overhead 155/105
Pausing Back Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 3 reps All reps must pause on the way up for at least 3 seconds. Post loads to comments.
Rest Day Closed
9:00am-10:00am “Nutrition for the pursuit of Excellence” 10:00am-11:00am Mobility with Coach Carla 11:00am-2:00pm Open Gym On Ramps Available
King Kong Three rounds for time of: BURNER 10 deadlifts (145lbs) 10 pull-ups (jumping or banded) 20 KB cleans (35lbs in each hand) 20 push-ups FITNESS 1 deadlift (365lbs) 2 bar muscle up 3 squat cleans (205lbs) 4 wall facing handstand push-ups RX 1 Deadlift (455lbs) 2 Muscle-up 3 Squat