Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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)

Lurong WOD 1 Re-Test
The Championship Crusher

100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post rounds and reps completed. Ex 1+35 L3.

And coming tomorrow…

A. Snatch Complex
12 minutes to work to a heavy 3 position Snatch

B. For Time [22min cap]
400m Run
21 Alternating DB Snatch (50/35)
21 Box Jumps (24/20)
30/21 Calorie Row
15 Alternating DB Snatch
15 Box Jumps
400m Run
12 Alternating DB Snatch
12 Box Jumps
30/21 Calorie Row
9 Alternating DB Snatch
9 Box Jumps

Post heaviest 3 position snatch and time to complete WOD. Ex 145#, 19:53 Rx

TUES 10.23.18