Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Joseph
6p: All Levels CrossFit- Joseph
7p: All Levels CrossFit- Joseph
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Raising the Bar Test”
9 Minute AMRAP
8 Lateral Bar Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead
(m = 65/95/135, w = 45/55/95)
Post rounds and reps completed. Ex: 7+7 L3
And coming tomorrow…
A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.
B. “Powerslide”
3 Minute AMRAP
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Pullups
21 Pushups (L3+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (L3+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (L3+ = Handstand Pushups)
Post total reps completed in the WOD. Ex: 158 L3+
