FRI 08.31.18


Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pietsch
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Erica

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + OHS
5 x 2+2 (increasing)

B. 3 Rounds [16 min cap]
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Single Arm KB OHS
100m Run

Post weight for complex, and time to complete WOD Ex: 185, 9:43 Rx

And coming Saturday…

Partner WOD
For Time (one partner working at a time)

42 Lateral Burpees Over the Bar
42 Power Cleans (135/95)
30 Lateral Burpees Over the Bar
30 Hang Squat Cleans
18 Lateral Burpees Over the Bar
18 Thrusters

Post time to complete the WOD. Ex: 18:19 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

Grunt Work [25 min cap]
Buy In: 567m Run

2 Rounds
20 Tire Flips
20 Sandbag Front Rack Squats (45/25)
20 Med Ball Sit Ups (20/14)
100m Bear Hug Med Ball Run

Cash Out: 500m Row

Post time for the WOD. Ex: 16:20 Rx

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
**Sunday evening no open gym

Monday gym closed for Labor Day!

Regular schedule resumes on Tuesday!

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