Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Neal
5:30p: All Levels CrossFit- Neal
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
58% of 1RM Front Squat (For Both Lifts)
B. For Time
40 Wall Balls (20/14)
21Chest to Bar Pull Ups
21 Deadlifts (225/155)
30 Wall Balls
15 Chest to Bar Pull Ups
15 Deadlifts
20 Wall Balls
9 Chest to Bar Pull Ups
9 Deadlifts
Post weight for squats and time to complete WOD. Ex 225#, 13:47 Rx.
And coming tomorrow…
A. AMRAP 15
200m Run
20 Overhead Plate Lunges
10 Power Snatches (95/65)
B. Push/Pull
4 Rounds NOT for time
8 Bench Press
8/8 Bent Over DB Row
increase weight for each movement each round
Post rounds and reps completed during WOD and heaviest weight used for push/pull. Ex 5+16 Rx, 155#, 40#
