Workout of the Day (WOD)
Every 5 minutes for 4 rounds:
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) = 18 Rx.
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Mark
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
And coming Saturday…
Partner WOD [24min cap]
2 Rounds
600m Relay
40 Pull Ups (Rx+ C2B)
200 Double Unders
30 GHD Sit Ups
20 Front Squats (155/105)
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 21:20 Rx.
Saturday Schedule
8:30a: Open Gym- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette11:40a: Yoga- CANCELLED
And coming Sunday…
A. EMOM 12
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest
B. Partner WOD
AMRAP 16
20 Toes-to-Bars
20 Box Jumps (24/20”)
20 Russian Kettlebell Swings (70/53)
4 Wall Walks
All the reps are team totals. 1 partner working at a time. Partition the reps any way.
Post rounds and reps for the AMRAP. Ex: 4+16 Rx
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael