Workout of the Day (WOD)
3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)
Post time for the WOD. Ex: 16:42 Rx+
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 5R/5L
-Increase weight at your progression
Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge
B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)
Post rounds for the AMRAP Ex: 5+20 Rx
