Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
E5MOM 20 (4 Rounds)
500/400m Row
12 Snatch Grip Deadlifts (115/80)
9 Hang Power Snatches
6 Overhead Squats
12 Toes to Bar
Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.
And coming Saturday…
“Break Even”
Partner WOD [30min cap]
1-2-3-4-5-6-7
Power Clean + Squat Clean (135/95)
-1200m Run (150m Relay)-
Then directly into…
10 Rounds (5 Rounds each)
8 Bar Facing Burpees
10 Thrusters (95/65)
[each section completed in alternating fashion]
Post time for the WOD. Ex: 24:32 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
And coming Sunday…
“Brunch Hustle”
3 Rounds [22min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer’s Carry (53/35’s)
Post time for the WOD. Ex 16:10 Rx+
Sunday Schedule
8:45a: Weightlifting- Damo
10a: All Levels CrossFit- Damon
11:30: CFM Brunch!!
5,6p: Open Gym- Neal
