FRI 11.03.17

Afternoon class practicing rope climbs!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. 3 Rounds For Time [9 Minute Time Cap]:
10 Overhead Squats (m = 65/95/135, w = 45/65/95)
50 Double-unders

Post load for complex and time for the WOD. Ex: 165#, 7:14 L3

And coming Saturday…

CFM Closed:CFM Coaches and Members will be at the Graveyard Games!!
Complete this Holiday Travel WOD at home and join us at the Graveyard Games

For Time
15-12-9
Air Squats
Pushups (scale to incline)

15-12-9
Air Squats
Situps

15-12-9
Air Squats
Burpees

Post time to comments. Ex: 10:48 Rx.

Saturday Schedule

CFM Closed: CFM Coaches and Members will be at the Graveyard Games!!
CFM friends and family are invited to come watch the events!
Date: Saturday, November 4th
Time: 9 am to 3 pm
Address: CrossFit College Park
1631 John Calvin Ave, College Park, GA 30337
Event details: https://www.facebook.com/ events/265115490668397

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

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