FRI 10.23.15

Center Maria reaching full depth on her overhead squat during "Nautical Nancy"
Center Maria reaching full depth on her overhead squat during “Nautical Nancy”

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Push Press: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [18 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jump (m = 12/20/24, w = 10/16/20)
20 Push Press (m = 65/95/115, w = 45/65/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 L3

And coming Saturday…

9am and 10am Class: Teams of 3
20 minute AMRAP
10 1-Arm Kettlebell Snatches (alt) (m = 20/24, w = 12/16)
15 Calorie Row

At the start partner 1 does 10 snatches, and then advances to the rower. As soon as partner 1 advances, partner 2 may start snatches. Continue the pattern for partner 3. Once partner 1 has finished the row they will rest and will then start on round 2 as soon as partner 3 finishes first set of 10 snatches.

Score is total calories on the rower. Ex: 278 Rx+.

11am Class: Lurong “Champion Test”
Click here for complete WOD details.

Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit-Lurong “Champion Test”- Travis
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

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