Workout of the Day (WOD)
A. Front Squat
1 x 3 @ 73%
1 x 3 @ 78%
2 x 3 @ 83%
1 x max reps @ 83%
B. AMRAP 12
12 DB Bench (50’s/35’s) (Rx+ 70’s/50’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees
Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
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. Deficit Single Leg Barbell Deadlift
4 x 5/5 (increase weight each set as form allows)
Stand on top of a 45/35l# Plate
B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest
Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410