Workout of the Day (WOD)
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.
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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: 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: Weightlifting- David
And coming tomorrow…
A. 3 Sets
8 Ground to Overhead (40% 1RM C&J or less)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx