Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.
B. 10 minutes as many rounds as possible (AMRAP):
6 Pullups (Rx+ = C2B)
9 Burpees
12 Sumo Deadlift High Pull (m = 24/32kg, w = 16/24kg)
Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.
And coming Saturday…
“Kessel Run 500”
10 Minute AMRAP
Max distance meters row
Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**
**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.
Score = Total meters rowed + deadlifts and double-unders completed in last partial round. Ex: 3 complete rounds, plus 3 deadlifts = 1503 for men, and 1803 for women.
Click here to reserve your spot for yoga
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11-11:10a: Coach’s WOD
11:15p: Yoga- Monica Click here to reserve
1p: CFM 4th Anniversary!
Sunday Schedule
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Annie Harbison. Click here to reserve
