Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Front Squat: In 12 minutes working up to a heavy set of 3.
B. 21-15-9 Rep Rounds [15 minute time cap]:
Front Squat (m = 55/75/95, w = 35/55/65)
Burpees
Wall Ball (20/14 to 10ft) (L2 = 20/14 to 9ft, L1 = 10/6 to 9ft)
Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.
And coming Saturday…
“Kashi”
5 Rounds:
1:00 – Strict Pullups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest
Score total reps from all movements. Ex: 215 Rx.
Click here to reserve your spot for yoga
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve
