Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. For Time [20 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Single Arm DB Front Rack Lunges (each leg)
Cash Out: 500m Row
B. Banded Hip Stretches
Post time to complete WOD. Ex: 17:32 Rx
And coming tomorrow…
Bring A Friend Day!
Partner WOD [30 min cap]
3 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
2 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
1 Round
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
Post time to complete WOD. Ex: 25:14 Rx
