Workout of the Day (WOD)
A. Power Clean
2-2-2-2
B. 4 Rounds
In a 3-minute window complete:
900/750m Bike
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (120/85) in remaining time
Rest 3 minutes between rounds
Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
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
1 x 3 @ 73%
1 x 3 @ 78%
2 x 3 @ 83%
1 x max reps @ 83%
B. AMRAP 12
12 DB Bench (50’s/35’s) (Rx+ 70’s/50’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees
Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.