Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat
5-5-5-5-5
B. 4 Rounds [20 min cap]
200m Run
16/12 Calorie Row
12 Chest to Bar Pull Ups
10 Alternating Dumbbell Snatches (70/50)
Post heaviest weight squatted and time for WOD. Ex 235#, 16:53 Rx
And coming tomorrow…
A. Push Press
3-3-3-3-3
B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats
Post load for press and time for the WOD. Ex: 205#, 11:10 Rx
