Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Power Lifting- Casey
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.
B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (135/95) (L+R=1)
Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.
And coming tomorrow…
A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.
Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press
B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds
*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3
Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40 Rx.
Ex2: 95#, 72 cal.
****COME WATCH/SUPPORT OUR AMAZING CFM LADIES THROWDOWN AT THE QUEENS CHALLENGE****WHEN: This SATURDAY 28 JANUARY, come after K-HourTIME: 0800-1400(2PM FOR YOU NON MILITARY TYPES)Brunch afterwards UES (Reply to Marilina’s SurveyMonkey link if you are conmig) see above: Brunch Location: Uptown Lounge, 3ave, btn 88th/89th)LADIES COMPETING: EJ BARIL,JENNIFER GOLDICK(cinnabuns…or my new FAV cinnaballs), MARILINA KIM(weiner), JEANINE NICOSIA, LAUREN EMERSON(gymbelle), VALBONA BUSHI, ALICIA MAZUREK, & ASHLEIGH L’HEUREUXCOACH B IS EXPECTED TO MAKE AN APPEARANCE, I know bd Nut(Davey Lederman and I are planning to show up and support the chicas) Let us know if you are conmig after K hour and we can all take the subway down together or cab it if we are lazy!!!Good luck chica bonitas! Queens CF Address:18-31 27th AvenueAstoria, NY 11102646-361-9969DIRECTIONS:Take 6 train to 59th street then take Q get off at Astoria BLVD, walk bd mile West! Boom! Queens throwdown!