FRI 03.29.19

Kelly holding the bottom of a box squat

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]

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

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