6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael
Workout of the Day (WOD)
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.
B. 3 Rounds for Time:
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.
**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14
And coming tomorrow…
A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.
B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Box Jumps (24/20) Step downs only
Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx
July 4th Holiday Schedule
Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes.
Friday 7/3: Closed for Observance of Independence Day.
Saturday 7/4: 10am class only. Captain America WOD.
Sunday 7/5:10am class, 11am open gym.