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
Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6-8p: Halloween Party & Casino Night Lights!!
And coming Saturday…
Partner WOD
AMRAP 20
4 Rounds
100m Run
10 Toes to Bar
10 KB Deadlift (70/53’s)
3 Rounds
200m Run
20 Toes to Bar
20 KB Deadlift (70/53’s)
2 Rounds
300m Run
30 Toes to Bar
30 KB Deadlift (70/53’s)
1 partner working at a time. All reps and distances team totals. Partition the reps anyway.
Post rounds and reps completed in AMRAP. 10m = 1 rep. Ex: 8+68 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35’s/25’s to 24/20”)
Devil’s Press (35’s/25’s)
B. EMOM 12
Min 1: Single KB Farmer’s Carry (70/53)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: Rest
Post time for WOD. Ex: 15:10 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
