Today’s Programming
STRENGTH
E2MOM 16:00
2 Front Squats
Notes
Work up through 8 total sets of Front Squat doubles completing a set every other minute. Start at a medium heavy weight and work up towards a challenging but technically sound double.
METCON
3 Rounds for time of:
100 Double Unders
15 DB Thrusters
500m Row
Rest 4:00
Notes
Aim for roughly 5:00 Rounds. 6:00 per round is too long, adjust volume to stay below 6:00.
Double Unders: 100 / 75 / 50 / 25 / 15 Attempts (No single Unders/ Alt 2)
Thrusters: Heavy enough that you need to break it up into two sets
Row: hard effort! 500/400m
Air Bike/Erg Bike/Ski/Run 2:00 Effort
CrossFit Group Class Programming Template (WK1/6)
If you don’t look like this after the workout are you really even CrossFitting?
Changes to next Sunday’s Schedule
Next Sunday the 21st we’ll be hosting a Day with the Deadboyz event while the WWE is in town for Survivor Series. 8 and 9am group classes will happen in 597, then 10 and 11 classes will take place in 608 at a slightly smaller cap so that we can also accommodate some Open Gym folks at the same time. At 12pm the group class will go back to 597 and Open gym as normal will resume. Everything will be reflected in the Zen Planner Member app. Thank you for your understanding!