Today’s schedule
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round
B. Front Squat
12 min to work to a Heavy 3 Rep
Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.
And coming Saturday…
Triple Double
AMRAP 5
150m Run
10 Slam Balls (30/20)
-rest 5 minutes-
AMRAP 5
15/12 Calorie Row
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 5 minutes-
AMRAP 5
5 Devil’s Press (50/35’s)
10 Toes to Bar
Rounds plus reps for each AMRAP. 10m = 1 rep. Ex: 3+20, 3+4, 3+2 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
And coming Sunday…
For Time
60 Overhead Plate Lunges (45/25)
40 Chest to Bar Pull Ups
20 Hang Power Snatches (95/65)
10 Squat Cleans
5 Bar Muscle Ups
100m Sled Push (135/90)
Post time for WOD. Ex: 11:23 Rx
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal