Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Cleans: In 15 minutes Clean 6 sets 1 rep workups.
B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120:155 / w = 85:105)
400m Run
Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+
And coming tomorrow…
A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)
B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)
Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.
ANT-MAN Weekend and Monday Schedule
Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown
