Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)
B. For Time [11 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups
Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+
And coming Saturday…
9am and 10am Class: “Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 200 Meter Row
One teammate works while the others rest
Post time to complete WOD. Ex: 31:34 Rx
11am Class: Lurong “50’s Chipper”
Click here for complete WOD details.
Click here to reserve your spot for yoga
Saturday Schedule
9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit-Lurong “50’s Chipper”- Justin
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
