Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders*
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders
*Scale Double Unders 1:1 Singles, 1:1 Speed Step, 10 reps (Single+DU)
Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 45 / 4 Rx.
And coming Saturday…
AV HERO WOD
25 minute AMRAP
3,6,9,12,15,18,21, … and so on
THRUSTERS (95/65)
PULL-UPS
OVER THE BAR BURPEES
Level Options:
L2 (75/50) and Barbell Pullups
L1 (55/35) and Ring Rows.
Score is total reps completed. Ex: 254 L3.
Saturday Schedule
Heats for AV HERO WOD
9:30a: Heat 1
10:10a: Heat 2
10:50a: Heat 3
11:30a: Heat 4
12:15p: Yoga- Monica Miller Click here to reserve
Click here to reserve your spot for yoga
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
