Exercise of the Day (WOD)
On a working clock, in 14 minutes full for time:12-9-6-3 [7min cap]Satan’s Press (50’s/35’s)Burpee Field Soar Overs (24/20)On the 7 minute mark with the remaining time1 RM Hold Squat Clear
Put up time for the WOD and cargo for dangle squat clear: 5:50, 295# Rx.
Upcoming Occasions
Thursday, October sixteenth CFM Deliver-A-Buddy Day! Invite a pal or household to affix you for a newbie pleasant associate exercise. Ship us their full title, contact e mail and the time you can be attending to order their spot prematurely. #BYOF Deliver Your Personal Buddy!
At this time’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 WOD“Hearth Swamp”AMRAP 20100/80 Cal Row50 DB Field Step Over (50/35)(24/20)100 Toes to Bar
1 associate working at a time. All of the reps are staff totals. Partition the reps anyway.
Put up complete reps accomplished. Ex: 320 Rx
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Hailey11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 3×53 units of 5 reps at 75% 1RM
B. 5 Rounds:In a 2 minute window full…15 KB Swings (53/35#) (Rx+ 70/53#)15 BurpeesMax Calorie Bike (Rx+ Ski)-Relaxation 2 minutes between rounds
Put up load for bench and complete energy from bike. Ex: 205#, 72 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
