Today’s schedule
5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
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)
“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders
Post time to complete WOD: 7:48 Rx.
And coming Saturday…
Partner WOD
AMRAP 24
10 Dumbbell Snatch (50/35)
14/12 Cal Row
16 Toes to Bar
Post rounds + reps completed. Ex: 10+20 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Carlie
10a: All Levels CrossFit- Carlie
11a: All Levels CrossFit- Carlie
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Strict Pullups: 1 set of max reps
B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift
Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
