Today’s schedule
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
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. Jump Rope
Max Speed Step 1 minute
Rest 3 minutes
Max Double Unders 1 minute
B. AMRAP 14
50 Double Unders
21 Kettlebell Swings (53/35)
12 Toes To Bar
Post speed step and rounds and reps for AMRAP: Ex: 101, 6+10 Rx.
Home WOD
50 Jumping Jacks
15 Broad Jumps
15 V-ups
And coming tomorrow…
A. Strict Handstand Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2
Home WOD
A. Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest
B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps
