Today's schedule6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)A. Push Press: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.
B. 4 Rounds For Time:
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups
Post load and reps for push press and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.
And coming tomorrow...A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).
B. For Time:
Open: 500m Row
Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)
Close: 500m Row
Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.
Upcoming CFM EventsTuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Monday 3/7:Dunk Trunk and body composition testing CFM Gym 3pm-8pm.
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm.