Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Michael
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extension stretch
B. “Hang With ‘Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees
Post time to complete the WOD. Ex: 14:27 L3
And coming tomorrow…
A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)
B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps
Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx
TUES 09.27.16 “Hang With ‘Em” Read More »
