Workout of the Day (WOD)
A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets
B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
And coming tomorrow…
A. Handstands
In 10 minutes practice handstand hold progressions.
B. EMOM 24
Min 1: Cal Bike
Min 2: Med Ball Sit-ups (20/14)
Min 3: Burpees
Min 4: Cal Bike
Min 5: GHD Sit-ups
Min 6: Russian Kettlebell Swings (70/53)
Score the fewest reps for each minute.
Ex: 12, 15, 15, 12, 15, 20 Rx.