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- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders
**Scale 1:1 Singles, 1:1 Speed Step, 35 (DU + Single)
Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.
And coming Saturday…
9am and 10am Class: Team “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Jerk
20 Pullups
L1/L2/L3 Weight: (m = 75/105/135, w = 50/75/95). Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.
Post time to complete WOD. Ex: 13:45 L3.
11am Class: Lurong “The Olympian”
Click here for complete WOD details.
Click here to reserve your spot for yoga
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit-Lurong “The Olympian”- Michael
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
