Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger
Sign up for yoga this week and next to reserve your spot.Click here!
Workout of the Day (WOD)
A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold
B. 3 Rounds for time [14 minute time cap]
20 Toes to bar
20 Wallballs (20/14)
20 Cal Row
Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (60 reps per round). Ex: 203, 227, 7:21.
And coming tomorrow…
A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.
B. Rep Rounds for time: [16 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Barbell Lateral Hops**
**Lateral Hops (L+R=1 rep)
Post load and max reps for shoulder press. Post time to complete rep rounds. Ex: 155# 8 reps, 8:14 Rx.
