Exercise of the Day (WOD)
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
Submit load for squats and time for every set. Ex: 320#, 4:45, 4:51 Rx.
Upcoming Occasions
Friday, July 4th CFM closed for 4th of July. Common schedule on Thursday and Saturday.
Thursday, July seventeenth CFM Convey-A-Pal Day! Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you can be attending to order their spot prematurely. #BYOF Convey Your Personal Pal!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
At present’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Fitness center- Isabelle12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Sofia7:00p: All Ranges CrossFit- Sofia
And coming tomorrow…
For Time [21min cap]5 Rope Climbs*25 Deadlift (225/155)50 Wall Balls (20/14 @ 10/9ft)100m KB Farmer’s Carry (70’s/53’s)50 Wall Balls (20/14 @ 10/9ft)25 Deadlift (225/155)5 Rope Climbs*
*Athletes should put on lengthy socks or shin safety to climb ropes.
Submit time for the WOD. Ex: 14:19 Rx.
