Yoga

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

At Home
Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
200m run each round
Handstand Push Ups
DB Hang Power Clean (50’s/35’s)
DB Shoulder To Overhead (50’s/35’s)

Post time to complete the WOD or rounds and reps. Ex: 18:15 Rx.

And coming Saturday…

Partner WOD
AMRAP 18
16 Rounds
200m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Deadlift (70/53’s)

At 3, 2, 1… go, 1st partner starts on 200m run and other partner begins the AMRAP. Once 1st partner finishes 200m run they tag their partner to go run to start 2nd round of 200m. Continue rotating runs until 16 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

At Home
Partner WOD
AMRAP 18
16 Rounds
200m Run

While partner is running complete AMRAP of:
10 Alt DB Snatch (50/30)
12 V-Ups
10 DB Deadlift (50’s/35’s)

Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx

Saturday Schedule

12:15p: Yoga- Monica Miller
1:30p: All Levels CrossFit- Jeannette
1:30p: Zoom CrossFit– Jeannette
2:45p: All Levels CrossFit- Michael
4:00p: Open Gym- Michael

And coming Sunday…

A. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35’s/25’s to 24/20”)
Devil’s Press (35’s/25’s)

B. EMOM 12
Min 1: Single KB Farmer’s Carry (70/53)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: Rest

Post time for WOD. Ex: 15:10 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Mohammed
6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

E5MOM 20
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

At Home
E5MOM 20
In 4 minutes complete the following
15 Lateral Burpees Over The DB
200m Run
15 Lateral Burpees Over The DB
AMRAP Bowtie Thrusters (50/35)
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) Rx.

And coming Saturday…

Partner WOD [35min Cap]
4 Rounds
200m Relay (100m each)
20 Pull Ups (Rx+ C2B)
-Immediately into-
3 Rounds
20 Box Jump Overs (24/20) (Rx+ 30/24)
30 Medball Sit Ups (20/14) (Rx+ GHD Sit Ups)
20 Power Clean (135/95) (Rx+ 165/110)
-Immediately into-
2 Rounds
20 Front Squats (135/95) (Rx+ 165/110)
200 Double Unders

At Home
Partner WOD [35min Cap]
4 Rounds
200m Relay (100m each)
40 DB Bent Row (50’s/35’s)
-Immediately into-
3 Rounds
20 Broad Jumps (4/3ft)
20 Weighted Sit Ups (50/35)
20 DB Power Clean (50’s/35’s)
-Immediately into-
2 Rounds
20 DB Front Squats (50’s/35’s)
200 Double Unders

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: 24:20 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. EMOM 15
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest

B. 4 Rounds [12min cap]
15 Russian Kettlebell Swings (70/53)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Toes to Bar
12 DB Bowtie Squats (50/35)

At Home
B. 4 Rounds [12min cap]
12 Double DB Russian Swings (50’s/35’s)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Straight Leg Raises
12 DB Bowtie Squats (50/35)

Post time for the WOD. Ex: 9:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
40 Double Unders
3 Rounds
12 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
50 Double Unders
3 Rounds
15 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
60 Double Unders

Post reps for pull ups, and time for the WOD. Ex: 11-9 C2B, 8+4 Rx.

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)

At Home
Partner WOD
AMRAP 30
80 1-Arm DB Thrusters (50/35) or 120 Lunges
100 Dumbbell Swings (50/35) or Broad Jumps
800m Run (Together)
80 Sit Ups
60 DB Bent Row (50/35’s) or Pulling Movement
60 Lateral Burpees Over DB
40 DB Power Cleans (50/35’s) or 80 Everest Climbers (L+R=2)
40 DB Shoulder to Overhead (50/35’s) or Push Ups
20 DB Ground to Overhead (50/35’s) or Inverted Burpee
20 DB Glute Bridge Floor Press (50/35’s) or Chair Dip

Post rounds for the AMRAP. Ex: 1+45 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. EMOM 10
Min 1: 15 Calorie Row or 200m Run
Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups

B. The Three Best Friends
3 Rounds [18min cap]
100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min Cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

At Home
On a running clock, in 14 minutes complete for time:
12-9-6-3
Devil’s Press (50’s/35’s) or Inverted Burpees
Burpee Box Jump Overs (24/20) or Burpee Broad Jump 4/3ft
Rest the remainder of the time
At the 12 minute mark
AMRAP DB Hang Squat Clean (50’s/35’s) or Squat Jumps

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

And coming Saturday…

Partner WOD
“Fire Swamp”
AMRAP 20
100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar

At Home
Partner WOD
AMRAP 20
1000m Relay
50 DB Box Step Over (50/35)(24/20) or 100 Jumping Lunges
80 Weighted Straight Leg Sit Ups (50/35) or 160 V-Ups

Post total reps completed. Ex: 320 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

Buy In: 567m Run
3 Rounds
200m KB Farmer Carry (53’s/35’s)
250/200m Row
40 Mountain Climbers (R+L=1)
20 Wallballs (20/14 to 10/9ft)

At Home
Buy In: 600m Run
3 Rounds
200m DB Farmer Carry (50’s/35’s)
200m Run
40 Mountain Climbers (R+L=1)
16 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 17:20 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap]
1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]

At Home
B. Partner WOD
2 Rounds [26min cap]
800m Run
50 Weighted Sit Ups (50/35) or 100 V-Ups
50 Burpees
25 DB Swings (50/35) or Broad Jumps (4/3ft)
*[partner not rowing holds a DB in a bear hug or holds a plank

All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds
200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

At Home
5 Rounds
200 Meter Run (each) + 14 DB Deadlift (50’s/35’s) or 14/14 Airplanes
90 Double-Unders + 40 Bow Tie Thrusters (50/35) or 60 Squat Jumps

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.

Post time for team to complete all 5 rounds. Ex: 18:34 L3.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) or 24 Lateral Lunges
20/15 Push Ups

B. Banded Stretches

Post time to complete the WOD. Ex: 9:48 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

At Home
A. DB Push Press or Strict Handstand Push Ups
5 sets of 5-8 reps.

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

And coming Saturday…

“Slipstream”
Partner WOD
5 Rounds
400m Relay (200m each)
15 Overhead Squats (135/95) (Rx+165/110)
15 Box Jump Overs (30/24) (Rx+ 36/30)

At Home
Partner WOD
5 Rounds
400m Relay (200m each)
15 Filly Overhead Squats (50’s/35’s) or 30 Lateral Lunges
15 Burpee Broad Jumps (4/3ft)

Partner WOD with one partner working at a time. All the reps are team totals. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

B. 3 Rounds [13min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row

At Home
A. Monkey Grip Double DB Single Leg Deadlift
4 x 3/3
Increase weight each set
Or Tempo Airplanes 3331
4 x 3/3

B. 3 Rounds [13min cap]
21 Double DB Deadlifts (50/35’s) or 12/12 Airplanes
100m Farmer Carry (50/35’s) or 1 minute HS Hold
200m Run

Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1

B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)

At Home
A. DB Snatch + DB Filly Overhead Squat
5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4

B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)

Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.

And coming Saturday…

Partner WOD
“Clean Sweep”
On a running clock, in 8 minutes
60 Toes to Bar
Find 1 RM Power Clean

Rest 2 minutes

For time from 10-22 minutes [12 min cap]
60 Power Clean
60 Front Squats
60 Shoulder To Overhead

Barbell Weight
Rx 120/85
Rx+ 155/105

At Home
On a running clock, in 6 minutes
60 Straight Leg Sit Ups
Max Reps Devil’s Press (50’s/35’s) or Inverted Burpees

Rest 4 minutes

For time from 10-22 minutes [12 min cap]
60 DB Power Clean (50’s/35’s) or Burpees
60 DB Front Squats (50’s/35’s) or Lunges
60 DB Shoulder To Overhead (50’s/35’s) or Push Ups

All the reps are team totals. One partner working at a time. Partners may partition the reps any way.

Post weight for the power clean and time for the WOD. Ex: 265#, 290#, 8:42 Rx+

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball

At Home
A. Odd Object Mixed Carry
Shoulder/Front Rack Carry + Suitcase Carry
4 x 100m (change object position at 50m mark)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
10/10 DB Power Clean (50/35) or 20 1-arm Sprawls
200m Run with DB or 300m Run

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Michael
12n: Zoom Yoga– Michael
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (115/85) (Rx+ 135/95)

At Home
A. DB Push Press or Strict HSPU
4 sets of 3-5 reps at tempo 30X2

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 200m Run
Station 2: 12 Burpee Jump Over Low Object
Station 3: 9 DB Clean & Jerks (50’s/35’s) or 5 Inverted Burpees

Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx

And coming Saturday…

Partner WOD [28 Minute Time Cap]
50-40-30-20-10
Thrusters (m = 45/75/95, w = 35/55/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 L3

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Slamballs (20/15)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Carlie
10:45a: All Levels CrossFit- Carlie
10:45a: Zoom CrossFit– Carlie
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette