Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.
B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 5:48 Rx+.
And coming Saturday…
9am and 10am Class: 4 Rounds For Time
200m Row
10 Box Jump Overs (24/20”)
200m Run
10 GHD Situps
20m Mini Sled Push (50/25)
Each round movements may be completed in any order (You may not end a round and begin a round with the same movement ie: 200m Run to end round 1 and then a 200m run to start round 2). Once you start on a movement all reps for that movement must be finished before moving on to the next.
Post time for WOD. Ex: 17:20 Rx.
11am Class: Lurong “Champion Test”
Click here for complete WOD details.
Click here to reserve your spot for yoga
Saturday Schedule
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong “Champion Test”- Tom
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Annie Harbison. Click here to reserve
