FRI 09.28.18

Box Jumps from Justin and David

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
8:15p: CFM Fam Bam Dinner at Marlow’s!!

Workout of the Day (WOD)

A. Weighted Pull Ups
Max Chin Over Bar Hold after final set

B. 3 Rounds
400m Run
15 Slam Balls (30/20)
10 Box Jumps (30/24)

Post weight used for pull ups and time to complete WOD. Ex: 35#, 10:22 Rx

And coming Saturday…

“Clean of the Crop”

Teams of 3
For Time

100 Power Clean & Jerks (135/95)

Athlete 1
15/10 Calorie Row
10 Toes to Bar

Athlete 2
Wall Ball Bear Hug Hold (20/14) (must stand whole time with wall ball hugged against chest)

Athlete 3
Work through C&J

Athletes Rotate spots every time one finishes the Couplet

If wall ball is set down, all athletes must STOP until wall ball is picked back up

Athlete 3 can only start C&J once 1 and 2 have started

Post time for WOD. Ex: 17:11 Rx

Saturday Schedule

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

And coming Sunday…


Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

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