Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Single Arm DB Press + DB Squat
4 x 5/5
5 press then 5 squat, switch hands
B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
9 Handstand Push Ups (Rx+ = Strict)
Post time to complete the WOD. Ex: 12:10 Rx.
And coming tomorrow…
Shuttle Shuffle
Partner WOD
10 Rounds [18min cap]
16 Alternating Reverse Lunges (8/8)
12 10m Sprints
10 Push Ups
Partner 1 performs one full round, then Partner 2 performs one full round
Post time for WOD. Ex: 15:20 Rx
