FRI 11.17.17

Gretchen and Alex on the row

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. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.

B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch

Post load for back squat. Ex: 375#

And coming Saturday…

“Cindy Crushed”
Partner WOD: 20 Minute AMRAP

2 Rounds of Cindy*
15 Sledgehammer
40m Sled Push (100/50)**

All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps anyway. *Cindy is 5 pullups, 10 pushups, 15 air squats. **The sled push may be solo or partnered.

Post rounds and reps completed. Ex: 5+69 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

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

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