FRI 01.09.15


Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
24 Pushups
24 Walking Lunge Steps
250m Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

And coming Saturday…

Teams of 2
40-30-20-10 Rep Rounds:
Power Clean (m=95/115, w=65/80)
Box Jump Overs (24/20)
Push Jerks (m=95/115, w=65/80)
Toes to Bar

One partner working at a time.

Score is time to complete WOD. Ex: 19:10 Rx+

Saturday Restorative Yoga

Time: 12p -Monica Miller


Time: 10a class, 11a open gym

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