Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Monica Miller
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
Lurong WOD 5 [Goal Time 7-9 minutes]
Balancing Act
4 Rounds
L3:
5 HSPU
10 Pistols
15 Kettlebell Swings (53/35)
L2:
5 Push Press (115/75)
10 Pistols to 16″ surface
15 Kettlebell Swings (44/26)
L1:
5 Push Press (75/45)
10 Goblet Squats (35/18)
15 Kettlebell Swings (35/18)
Post time to complete WOD. Ex 7:35 L3.
And coming tomorrow…
A. Snatch Complex
Hang Power Snatch + Squat Snatch
5 x 2+1 (work to a heavy complex)
B. AMRAP 10
40 Wallballs (20/14)
30 Power Snatches (75/55)
20 Burpees Over Bar
Post heaviest snatch complex and rounds + reps for WOD. Ex 165#, 1+53 Rx
