Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5. Worksets. Max reps final set.
B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row
Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx
And coming Saturday…
Teams of 2
10 minute AMRAP
20 Cal Row
20 Plate ground to overhead (45/25)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.
One partner working at a time. All reps are team totals. Teams will start the 2nd AMRAP on the rower.
Score is total reps completed. Ex: 354 Rx.
Saturday Schedule
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
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