January 2020

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Damon
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
4 Turkish Get Ups
8 Strict Chin Ups

B. AMRAP 15
12 Push Press (95/65)
12 Kettlebell Swings (53/35)
12 Box Jumps (24/20)

Post rounds for AMRAP. Ex: 8+17 Rx

And coming tomorrow…

A. Back Squat
20min to establish a 1 rep max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for squat. Ex: 375#

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. AMRAP 20
11 Burpee Box Jump Overs (24/20)
9 Deadlifts (185/135)
25 Wall Sit Ups

Post load for squats and rounds for the AMRAP. Ex: 275#, 6+20 Rx.

And coming tomorrow…

Jump Start [21min cap]
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx