Workout of the Day (WOD)
A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps
B. For Time [15min cap]
3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders
Post reps for pull ups, and rounds and reps for the WOD or time if completed. Ex: 11-9 Rx+, 8+4 Rx.
Upcoming Events
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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. Front Squat
4 x 4 @ 80%
B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups
Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx