Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday “Stretch & Smash” Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Sign Up for Yoga Here!
Workout of the Day (WOD)
A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / aka “Cluster”
B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row
**Cluster Weight: (m = 155/95/55**, w = 105/65/35**). For L1 the movement is ground to overhead.
Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.
And coming tomorrow…
A. Goat: In 10 minutes select 2 goats and set up for the WOD.
B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.
Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 50 speed step unbroken
January Events
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern
