MON 03.31.14

Coach Casey warming up Saturday morning class for 14.5 and Burpee Fran

Coach Casey warming up Saturday morning class for 14.5 and Burpee Fran

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.5” scores. Login here to check out scores and the final leaderboard: games.crossfit.com.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Jason
7p: YOGA Front Room- Monica
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4

B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar

And coming tomorrow…

A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the final set. Rest 3 minutes between sets.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

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