Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Push Press Complex: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press
B. “Bomba” [21 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jumps (24/20)
20 Push Presses (115/80)
Post load for complex and time to complete WOD Ex: 185#, 12:26 Rx
And coming Saturday…
Teams of 3: 20 minute AMRAP
10 1-Arm Kettlebell Snatches (alt) (24/16)
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.
Score is total calories on the rower. Ex: 278 Rx.
Saturday Restorative Yoga
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
