
Emily
Today's schedule
6a: All Levels CrossFit- Ellen7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
EMOM 20Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round
Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx
And coming Saturday...
A. Turkish Get Up4-4-4-4 each arm
B. Rep Rounds For Time:
15-12-9-12-15
KBS (53/35)
Box Jumps (24/20)
Hand Release Push Ups
Post load for Get Up and time for the WOD. Ex: 53#, 12:14 Rx
Saturday Schedule
8a: Open Gym- Michael9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Travis