MON 09.15.14

Post WOD sit down cool down.

Post WOD sit down cool down.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Push Press: 5 sets of 5. 1 set every 3 minutes on the minute (E3MOM) working up to a heavy set of 5.

B. Every minute on the minute (EMOM) for 14 minutes:
ODD:
Guys: 9 pushups + Max Cal Row
Gals: 6 pushups + Max Cal Row
EVEN: Rest

Post load for Push Press and total Cal from Row Ex: 195#, 92.

And coming tomorrow…

A. 6 Rounds For Time:
200m Run
7 Deadlift (m = 205:255 / w = 135:170)
Rest 1 minute b/t rounds

B. Cash Out:
100 Double Unders or 300 Singles
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit ring support hold

Post time to complete WOD. Ex: 17:30 Rx.

Join the discussion One Comment

  • Tshimollo says:

    Congrats Tony and CFW on 5 years of creating the most anamizg and elite gym! CFW is not only a top notch facility, but an environment for learning, instruction & comaraderie. I am thankful and lucky to be a part of this new journey!

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