
Steve K finishing the run on Murph!
Today's schedule
6a: All Levels CrossFit- Brianna7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Snatch Complex: 10 min1 Power Snatch
1 Overhead Squat
B. Nancy [24 Min Time Cap]
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday...
Partner 50’s [22min Cap]50 HSPU
50 Toes to Bar
500m Run (together)
50 DB Box Step Over (50’s/35’s)(24/20)
25 Double DB Lunge Steps ( L arm Overhead)
25 Double DB Lunge Steps ( R arm Overhead)
All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.
Post time for the WOD. Ex: 18:12 Rx
Saturday Schedule
8a: Open Gym- Travis9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Travis