Exercise of the Day (WOD)
A. Scap Jacked2 Rounds For Quality10 Energy Slide10 Knuckle Push Up Hand Release10 Snow Angels10 Higher Wing Raise10 Decrease Wing Raise10 ATYT-Increase
B. AMRAP 1414 Pistols14 Toes to Bar
Submit rounds and reps for the AMRAP. Ex: 8+20 Rx
Upcoming Occasions
Thursday, September 18th CFM Carry-A-Pal Day! Invite a good friend or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e mail and the time you can be attending to order their spot upfront. #BYOF Carry Your Personal Pal!
Immediately’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Companion WOD5 Rounds [25min cap]90 Double Unders30 Alt Double Snatch (50/35) (Rx+ 70/50)15 Burpee Field Jumps (30/24″)
All of the reps are group totals. 1 companion working at a time. Companions could partition the rounds and reps any method.
Submit occasions to finish. Ex: 21:30 Rx+
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Kipping Pullups: Spend 10 minutes training kipping pullup progressions.Then… 2 units max reps pullups (Rx+ = C2B). Relaxation 3 minutes between units.
B. 2 Rounds EMOM:Min 1: 15/12 Calorie RowMin 2: 1 Spherical Cindy (Rx+ = C2B)Min 3: 30 Mountain Climbers (R+L=1)Min 4: RestMin 5: 1 Spherical Cindy (Rx+ = C2B)Min 6: 15 Kettlebell Swings (53/35)Min 7: 25 SitupsMin 8: Relaxation
Observe: The listed reps are prescribed for the EMOM and athletes could scale up or down the rep depend for every motion.
1 spherical of EMOM 8 minutes has 145/142 reps.1 Spherical of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps
Submit complete reps pullups partially A. and complete reps from EMOM.Ex: 82 Rx, 365 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
