WED 07.02.14

Barbell warmup for Jonathan, Hovis, and Anastasiya

Barbell warmup for Jonathan, Hovis, and Anastasiya

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Weighted Pullup:3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time:
200m Run
70 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 2 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

And coming tomorrow… Group WOD

Holiday Schedule

Thursday 7/3: 6,7am, 8am open gym, 12pm, 4,5,6pm classes. No afternoon/evening open gym.
Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America WOD

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