Labor Day Weekend Schedule
Saturday: 9, 10, 11a classes
Sunday:10a class, 11a open gym
Monday:Gym Closed. Happy Labor Day!
Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/14.
B. 4 Rounds for Time:
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge (L)
200m run
Post load and reps for Bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.
And coming Saturday…Partner WOD
2 Plates: 6 Rounds
12 Plate Ground-to-overhead (45/25)
10 Situps w/ Plate (45/25)
12 Box Jumps (6/4”)
200m Run while partner does 100m Farmers Carry with 2 Plates (45/25) (alternate each round)
Post time to complete WOD Ex. 22:55
