Friday 11/27

OPEN GYM:  10am – Noon

WOD:  4:30pm & 5:30pm

Today’s programming will be a surprise.  Show up to the gym where Becca will have post-holiday therapy in store for you.



Wednesday 11/25

Workout of the Day
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Left Arm Row
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps



(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday 11/24

Workout of the Day
Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls

Take 15-20 minutes to build to today’s 3-RM Back Squat

Complete as many reps as possible in 6 minutes of:
Back Squats @ 80% of today’s 3-RM



(Programming courtesy of CJ Martin – CrossFit Invictus)