2024-02-26

For those of you competing in the bake-off, the dropoff date is next Monday, March 4. Who will be declared the best baker in the gym and win the major award?

The CF Open starts this week and continues for three weeks. There will be one workout released each week on Thursday afternoon, and we’ll do that for the class workout on Friday.

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Monday
Bench 4×12 @ 60%
Farmers Carry 5×50’
Handstand Hold 3×1 min

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For Time:
Run 800 m
70 Air Squats
Run 600 m
50 Push Ups
Run 400 m
30 Pull Ups
Run 200 m

Tuesday
Deadlift 4×12 @ 60%
DB Box Step Up 3×12
Double Unders 3×30 sec

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Five 2 Min AMRAPS:
Run 200 m
ME Squat Cleans
*rest 1 min between AMRAP’s

Wednesday
Back Squat 4×12 @ 60%
Ring/Bar Dips 3xN (choose number you can do 3 rds)
3×1 Rope Climbs

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On a 21 Min Clock:
:30 ME Burpee Box Jumps
:30 ME Hang Power Snatch
:30 Rest
*continue til the 21 min is up.

Thursday
20 EMOM
-100’ walking lunge
-2 push jerk+split jerk
-2 Turkish get ups (1 each arm)
-15 V ups

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Jackie
1000 m Row
50 Thrusters (45/35)
30 Pull Ups

Friday
Open 24.1