Exercise of the Day (WOD)
A. EMOM 20Min 1: 3 Deficit Deadlift Singles (2/1.5″)Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)Min 3: 1 set Hand Launch Push UpsMin 4: Relaxation
B. 5 Units (1:30 work: 1:30 Relaxation)12 Entrance Rack Lunges (95/65)Max Reps Bar Over Burpees
Submit weight for deadlift, complete pull up reps, complete HRPU reps, and reps of burpees within the WOD.Ex: 335#, 82 Rx+, 75, 102 Rx.
Upcoming Occasions
Thursday, November twentieth CFM Convey-A-Buddy Day! Invite a pal or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact e-mail and the time you can be attending to order their spot upfront. #BYOF Convey Your Personal Buddy!
Right now’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Associate WODTBA
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Hailey11:45a: Yoga- Michael
And coming Sunday…
TBA
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
