Workout of the Day (WOD)
A. Deficit Single Leg Barbell Deadlift
4 x 5/5 (increase weight each set as form allows)
Stand on top of a 45/35l# Plate
B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest
Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12:00p: 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- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
And coming tomorrow…
A. Every 5 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)
B. EMOM 10
Min 1: 6-10 Ring Rows (Parallel)
Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)
Post load for overhead squats. Ex: 135-145-155-165#