Friday, April 25, 2025
Eastern Coral Snake
With the NFL Draft in town, the West gym is closed all day today (Friday). West gym athletes can attend class at East gym instead.
What the..
Metcon:
5 min on, 2 min off for 5 Rounds
12 Cal Echo Bike
10 Chest to Bar Pullups
8 Box Jumps 30/24”
6 Front Squats 185/115lbs
max reps in remaining time Burpee to touch pullup bar
-Scale movements as needed to provide 1 min or more of burpees
-Log amount of burpees per round
Mandatory Mobility:
3 min lat smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 Rounds for Quality
8 Glute Ham Raises
4R/4L Single Leg Box Jumps, pick height (start low if you’ve never done this before)
You must login above to log your score
Ashley Brocker
Came for the continental breakfast, fitness was just a bonus
Thanks Dave and 815 club! HSW in place of burpees: 97/90/50/52/73 feet
14
0
Autumn Jarvis
80 Burpees. Some C2B but mostly PU, mix of box jumps and step ups, FS @ 100#
12
0
Ian Wilson
Friday, Fun, Friends, & Fitness - doesn't get much better!
Steady pace for Metcon - 165 Burpees. PT - JT - Priceless!
13
0
Jenny Wesolowski
21/16/13/11/13 (74 burpees) 100# FS
Still a bit slow on the c2b but did em all. The food was a great perk after that workout. Thanks 8:15!
10
0
Justin Peterson
199 😵 [44/38/38/38/41] Wut the heck was that? Who comes up with this stuff?
18 rounds of 40 jump ropes of various styles, 1 squat clean building to heavy single. Got up to 315lbs.
12
1
🤯 so fit
Kaylee Salm
79 burpees
What a great welcome back to CF workout🫠 RX but Pull-ups (21-17-15-11-15) thanks east side for hosting us😂
16
3
Megan Johnson
Went south to escape the draft, drop in for Flex Friday at CF Manitowoc!
Strength was a strict press+push press complex, six rounds with a 1 min farmer hold after every other rd (70-90# complex, held sets of 44-53# KBs for holds). WOD was 2 rds, drop sets of each: 60 banded tricep extensions, 50 plate raises, 40 DB hammer curl, 30 DB pullover. Thank goodness it’s not hair wash day 🤣
14
0