Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
“Probatio”
5 Minute AMRAP
Burpee Box Jump Overs (24/20″)
Rest 5:00
4 Minute AMRAP
10m Shuttle Runs
Rest 4:00
3 Minute AMRAP
Power Cleans (50% of 1RM)
Rest 3:00
2 Minute AMRAP
Wallball Shots (20/14#)
Rest 2:00
1 Minute AMRAP
Max Unbroken Pull-Ups
Post reps for each AMRAP. Ex: 48, 45, 30 (135#), 52, 38 Rx
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 4 Rounds For Time [22 Minute Time Cap]:
500m Row
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
15 AbMat Situps
15 Pushups (L2/L3) (L1 incline 13/24”)
Post max load and reps for Pullups and time to complete WOD.
Ex: 53# 6 reps, 14:53 L3+
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
