Workout of the Day (WOD)
A. For Time [15min cap]
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Shoulder to Overhead (65% 1RM C&J)
B. Stretching
1:00 barbell calf smash/side
1:00 calf stretch/side
1:00 scorpion stretch/side
1:00 thread the needle stretch/side
Post time for WOD and load. Ex: 6:40 Rx 185#
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. Back Squat
In 20 minutes work to 1RM
B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.
