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- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*
*Cindy is 5 pullups, 10 pushups, 15 air squats.
L2 Performance
300m Run
3 Rounds of Cindy*
L1 Fitness
200m Run
2 Rounds of Cindy*
B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch
Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 5 Rounds For Time [30 Minute Time Cap]:
500m Row
200m KB Farmers Carry (m = 20/24/32’s w = 12/16/24’s)
50m DB Overhead Carry (R) (m = 25/35/50, w = 15/20/35)
50m DB Overhead Carry (L) (m = 25/35/50, w = 15/20/35)
Post load and reps for pullups and time to complete WOD.
Ex: 45#, 7 reps, 26:15 L3.
