Exercise of the Day (WOD)
A. Energy Clean4 units of three reps 80% of 1RMRest 3 minutes between units
B. EMOM 16Min 1: Toes to BarMin 2: Bar Dealing with BurpeesMin 3: Hold Energy Clear (120/85) (Rx+ 155/105)Min 4: Relaxation
Publish load for clear and complete reps from the EMOM. Ex: 215#, 182 Rx+
Upcoming Occasions
Friday, July 4th CFM closed for 4th of July. Common schedule on Thursday and Saturday.
Thursday, July seventeenth CFM Deliver-A-Buddy Day! Invite a pal or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact electronic mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Buddy!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Immediately’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Fitness center- Isabelle12n: All Ranges CrossFit- Javi1:00p: Open Fitness center- Javi4:00p: Open Fitness center- Hailey5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- Jeannette
And coming tomorrow…
A. E3MOM12Min 1: 5 Again Squat (75% of 1RM)Min 2: 8-12 Push UpsMin 3: 5-8 Strict Chin Ups
B. 2 Units For TimeIn a 6 minute window full:1000/850m Row100 Double UndersRest reminder of the timeStart 2nd set on the 10 minute mark
Publish load for squats and time for every set. Ex: 320#, 4:45, 4:51 Rx.
