
Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Deadlift
3 sets of 3 reps
Super set with 12 weighted straight leg sit ups
B. 2 Rounds [14min cap]
30 Pistols
50 Double Unders
30/25 Cal Row
50 Double Unders
Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
And coming tomorrow…
A. 4 Rounds [16min cap]
15 Burpees
25 Air Squats (Rx+ = 12/8kg 1-Arm KB Overhead)
35 Sit Ups
B. EMOM 12
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch
Post time for the WOD. Ex: 12:40 Rx