Open Gym Hours
Today we’ll be open 10:30am-12pm
TODAY IS THE START OF BLACKOUT WEEK
Running from today, Sunday to next Saturday is “Blackout Week”! This is where we don’t post the workouts ahead of time and don’t post any names/scores on the board. We are going to give you that same “unknown” vibe you all secretly love to hate about the Open workouts!
If you sign in to the iPad at the coaches desk (we will try to remind you but will not be signing you in ourselves) at least 4 times during Blackout week, you will earn a limited edition JRCF blackout shirt.
I will post the workout at the very end of the day so that you can record your scores and weights for tracking purposes.
If you have a spouse or friend that goes later in the day than you, don’t spoil it by telling them the workout! Let’s keep the secrets alive.
Movement Prep: HSPU / Thruster
3 Kick-Up and lower to headstand
3 Kipping HSPU
1-1-1 Strict HSPU
5 Thrusters with empty bar
Then 5×3 working up to your second to last weight
4 Strict Handstand Push-Ups
8 Air Squats
15 Thrusters (95/65)
12 Thrusters (115/80)
9 Thrusters (135/95)
6 Thrusters (155/110)
3 Thrusters (185/135)
Time Cap: 30 minutes
20 Jumping Jacks
10 Single Arm KB Swing (5R/5L)
10 Single Arm Bottoms-Up KB Press (5R/5L)
5 KB Halos (both directions)
5 x 1 Scap Push-Up + 1 Push-Up + 1 Pike Push-Up
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