Choose Your Own Adventure!!!

4 Rounds for Time:

Station 1: 125 Double Unders or 400m Run or 500m Row

Station 2: 10 Pushups or 10 Ring Pushups or 10 Hand Stand Pushups

Station 3: 30 Lateral Jumps over Parallettes or 30 Box Jumps (30″/24″) or 30 Box Jump Overs (20″/15″)

Once you select an exercise at a station, you must use that exercise for all 4 rounds.

Thanks to CF King of Prussia. Compare to Jan 14 and May 15


A gentle reminder about Open Gym Rules, if no one is signed into Open Gym 3 hours before hand we reserve the right to cancel the class.

  • Have a plan.
  • Know what workout you want to do or lift you want to work.
  • The coach is there to help but this is not a personal training session.
  • Work your “goats”.
  • You must sign in at least 3 hours before the session starts.


Read the fine print

Then I reversed the package and started reading the fine print. Well, maybe I shouldn’t make this a staple of my diet. It was formulated as a pre- and/or post workout jolt of protein. There’s no fat, and heaven knows I need my avocado and bacon. But that’s OK, I workout and just like the package says, I sure need to build and maintain lean muscle.

So 5 grams of protein equals about 20 calories. The label says that each pouch contains 50 calories. Let’s see what else I’m eating besides Whey Protein Isolate.