Workout of the Day (WOD)
A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest
B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees
Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
And coming Saturday…
Partner WOD
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)
1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.
Post time for the WOD. Ex: 22:20 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:40a: Yoga- Michael
And coming Sunday…
A. EMOM 12
Min 1: 200m Run
Min 2: 5-7 Behind Neck Weighted Anchored Sit-ups (25/15)
Min 3: Rest
B. 3 Rounds Each Station (1:30 work: 0:30 rest)
Station 1: 100m KB Farmers Carry (53’s/35’s)
Station 2: 22 DB Bench Press (50’s/35’s) (Rx+ 70’s/50’s)
Station 3: 100m KB Front Rack Carry (53’s/35’s)
Station 4: 22 DB Front Rack Lunges (50’s/35’s)
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael