Thursday, April 24th is Bring a Friend Day!! We have an all levels friendly WOD so invite a friend to join you for class Today.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day (WOD)
A. 500m Row For Time. Benchmark.
B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps
And coming tomorrow…
A. Thrusters: In 10 minutes work up to a heavy set of 3
B. Fran
21-15-9
Thrusters (95/65)
Pullups**
** No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1
