300m row

Kevin Cass during the floater WOD at Graveyard Games 2018

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

AMRAP 16
300m Row
15 Burpees
10 Alternating DB Step Ups (35/20’s)

5min rest, then

Annie [14min cap]
50-40-30-20-10
Double Unders
Sit Ups

Post rounds+reps for AMRAP and time to complete WOD. Ex 3+21 Rx, 11:47 Rx.

And coming tomorrow…

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)

B. Amanda [12min cap]
9-7-5reps
Muscle Ups
Squat Snatch (135/95)

Post weight used for squats and time to complete WOD. Ex: 165#, 9:48 Rx

TUES 11.13.18 Read More »

Today’s schedule

12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 35/50, w = 25/35)
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.