Workout of the Day (WOD)
AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)
Post rounds and reps. Ex: 6+38 Rx.
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
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- Mark
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
5 Rounds For Time: [40min cap]
400m Run Relay
25 Toes to Bar
1200/1000m Bike
25 KB Deadlift (70/53’s)
1 partner working at a time. All reps and distances team totals. Partition the reps anyway.
Post time for the WOD. Ex: 30:41 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…
EMOM 30 (50 sec work: 10 sec rest)
Min 1: Single KB Farmer’s Carry Plate Step Over (70/53 to 2”) (R+L=1)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: KB Box Step Ups (35’s/26’s to 20”)
Min 4: Devil’s Press (35’s/25’s)
Min 5: Cal Bike
Post total reps from each movement. Ex: 75, 60, 84, 48, 50 Rx
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:40a: Yoga- Michael