Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Thruster: 1-1-1-1-1. Increasing.
B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.
And coming Saturday…
“Firebird”
4 Rounds For Time [24 Minute Time Cap]:
300m Run
50 Pushups
5 Squat Snatch (70% 1RM)
Both partners run 300m. Reps for pushups and Snatch are team totals and 1 partner working at a time.
Post time to complete the WOD. Ex: 18:49 at 105# 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
12:15p: Yoga- Lana
Evening classes cancelled for New Year’s Eve!
Monday Schedule
Closed for New Year’s!
