6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Annie
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.
B. 4 Rounds for time:
4 Hang Power Clean (m = 115/155, w = 85/105)
8 Shoulder to overhead (m = 115/155, w = 85/105)
Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.
And coming tomorrow… Bring-A-Friend Day!!
A. 500m Row For Time.
B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.