Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
“Glen” [40 Minute Time Cap]
L1
30 Clean & Jerk (65/35)
400m Run
30 Ring Rows
400m Run
50 Burpees
L2
30 Clean & Jerk (95/65)
800m Run
10 Rope Climbs (10ft)
800m Run
75 Burpees
L3
30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees
**Select a weight for the C&J that is less than 60% of your 1 rep max.
Post time for the WOD. Ex: 37:36 L3
And coming Saturday…
“Quickmix” Partner WOD [28 Minute Time Cap]
3 rounds of:
600m Row
20 Dumbbell 1-arm Snatch (alt) (m = 35/50/70, w = 25/35/50)
Directly into
2 rounds of:
600m Row
20 Deadshots**
Directly into
1 round of:
600m Row
20 Squat Clean Thrusters (m = 75/135/165, w = 55/95/115)
**Deadshots are a d-ball ground to target throw. Levels for Deadshots:
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft
All rounds, reps, and distances are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post time to complete the WOD. Ex: 22:45 L3.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Open Gym- Tina
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
