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- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Push Press: In 15 minutes work up to a 3 rep max.
B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**
1 minute Rest
3 minutes AMRAP
10 Hand Release Pushups
30 Double Unders
1 minute Rest
3 minutes AMRAP
10 Air Squats
30 Double Unders
Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458.
And coming tomorrow…
A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)
B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
Then complete:
9-6-3-6-9 Power Clean (m = 120/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)
Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps
Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx
Upcoming CFM Events
Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Sat/Sun, July 25th & 26th CrossFit Games Viewing.
Saturday, August 1st:9am-12 noon. 31Heroes WOD.
