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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: In 12 minutes work up to a heavy complex of
1 Hang Power Clean
1 Power Clean
B. 15 Minute AMRAP
30 Double-unders
15 Power Cleans (115/75#)
30 Double-unders
15 Toes-to-Bar
Post weight for clean and rounds and reps for AMRAP. Ex: 245#, 4+79 Rx.
And coming tomorrow…
“Freedom Sauce”
L3
3 Minute AMRAP
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Minute AMRAP
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Minute AMRAP
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3 Minute AMRAP
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row
Post score = total calories after all 4 rounds. Ex: 52 L3.
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
