Workout of the Day (WOD)
A. AMRAP 20
25/20 Cal Row
15 Toes to Bar
10 Shuttle Runs (25ft-25ft)
B. EMOM 10
Min 1/2 – Lizard
Min 3/6 – Handstand Hold
Min 4/5 – Pigeon
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion
Post total rounds for the AMRAP. Ex: 5+42 Rx.
Upcoming Events
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Nov 19 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. E2M For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk
B. EMOM 16
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
Post load for the EMOM. Ex: 195#