Announcements: I’m going away for a few days so there might be some last minute shuffling of the schedule. But for now here’s what we look like.
Friday morning is the tough one as Mike R and myself are away and Patty is unavailable. So for 5:30 ad 6:45 we’ll be open with a workout on the board. I have an experienced, capable member opening on Friday and putting the workout up and running clock and music . . . or it will be Craig.
Pam, Val and Jana will be ruling the 6:45!
Coach Matt is covering the weekend! We will have 8 and 9 regular Crossfit on Saturday.
Sunday will be Open gym from 8-9 and regular Crossfit from 9-10.
Coach Nikki will be handling Monday Morning and Coach James will be here on Wednesday morning. Be ready to work.
10 Minutes stations
3 Minutes Rest
10/8 Cal Ski
10 Ab wheel Roll-outs
10 Hanging Leg Raises
500 Meter Standing Bike erg on 10
10 Jumping Lunges
10 Heel elevated air squats with legs together (heels on edge of platform)
12/9 Cal Assault Bike
12/10 Cal Row
8 Alt Rotating Push-Ups
10 Empty Barbell Curls