Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.
Workout of the Day (WOD)
A. Thruster: In 15 minutes work up to a 3 rep max thruster.
B. 20-15-10-5 Rep Rounds
Chest to Bar Pullups
Thrusters (95/65)
Post load for Thruster and time for WOD. Ex: 185#, 11:14 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “Annie”
50-40-30-20-10
Double Unders
AbMat Situps
Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx
