Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold/ HSW
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
Post load for squat and distance/time for handstand walk/hold. Ex: 425#, 40ft, 12 sec
And coming tomorrow…
A. EMOM 12
Min 1 – 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 – 20 sec Chin Over bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
Post rounds and reps for AMRAP. Ex: 5+45 Rx.
