Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)
B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row
Post clean load and time for WOD. Ex: 235#, 9:40 L3
And coming Saturday…
“Secret Door” [16 Minute Time Cap]
3 Rounds:
50 Burpee Pullups
50m Sled Pull
Sled Weight (m = 90/135/180, w = 45/90/135)
*Scale burpee pullups to burpee jumping pullups.
(L2/L3+ = C2B)
All rounds and reps are team totals. Both partners may be working at the same time. For the sled pull both partners will pull together 50m.
Post time to complete the WOD. Ex: 10:34 L3+
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
