Open Workout 20.4

Open Workout 20.4

For Time:
30 Box Jumps (20″, 24″)
15 Clean and Jerks (65, 95 lb.)
30 Box Jumps
15 Clean and Jerks (85, 135 lb.)
30 Box Jumps
10 Clean and Jerks (115, 185 lb.)
30 Single-Leg Squats
10 Clean and Jerks (145, 225 lb.)
30 Single-Leg Squats
5 Clean and Jerks (175, 275 lb.)
30 Single-Leg Squats
5 Clean and Jerks (205, 315 lb.)

Time cap: 20 minutes

Post time and Rx to comments.
Week 3 of 4

This Week at CFSBK in Review

1. Check out more of Thomas H.’s awesome photos from last weekend’s Friday Night Lights and Saturday group classes! 

2. It’s hard to believe, but the holidays are just around the corner. And, if you’re like many folks, you might be already be thinking ’tis the season… for pumpkin spiced everything and the ensuing holiday parties with cookies, cocktails and more cookies. But what if this year were different? Beginning on Monday November 18th, Coaches Jess and Chris Fox will be opening up limited spots for our 12 month nutrition coaching program through Alchemy Nutrition + Wellness. Check out Monday’s post for more details!

3. Our 6th Annual Art Show will be Saturday, December 14th, and we need to know by Saturday, December 7th whether you want to participate. Go HERE for more info.

4. Don’t forget that we’ve added additional Short Circuit classes at 9am on Tuesdays and Thursdays. More chances to get your sweat on this fall!

5. On Thursday we reposted Coach Ro’s “Persistence, Resilience, and Truth,” some words of wisdom as we finish out the Open.

6. Yesterday brought a spookified edition of The Update Show. Watch it to find out what’s going on in the CFSBK Open Intramural League!

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Open Workout 20.4 Description and Strategies Morning Chalk Up