Workout of the Day (WOD)
A. Front Squat
4 x 4 @ 80%
B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups
Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
Upcoming Events
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest
B. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders
Post rounds and weight for AMRAP. Ex: 6+10 @ 75#