Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch
Workout of the Day (WOD)
Bring-A-Friend Day
Thunder Buddies
AMRAP 25
500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Burpees
25 Synchro Air Squats
500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Hand Release Push Ups
25 Synchro Slam Balls (30/20)
1:00 Synchro Plank
Post rounds and reps completed during AMRAP. Ex: 2+75 Rx
And coming tomorrow…
12 Days Of Fit-mas
completed like the song (1, 1-2, 1-2-3, ect)
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row
Post time to complete 12 Days of Fit-mas. Ex: 20:15 Rx
