Medball Warm-up with Coach Ellen
Medball Warm-up with Coach Ellen

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. For Time: 0:00-6:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

6:00-12:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

At 12:00 complete 4 Rounds For Time:
200m sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
200m sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post reps for pullups, times for sprints, and time for WOD. Ex: 35, 67, 69, 14:40 (24kg)

And coming tomorrow…

A. Deadlift: 5 rep max

B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

Upcoming CFM Events

Wednesday 3/9:Dunk Trunk and body composition testing CFM Gym 3pm-8pm (Rescheduled).
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm. No 7pm Class Thursday.
Friday 3/11:CFM FNL featuring the ladies 7-9pm.

TUES 03.08.16 Read More ยป