Exercise of the Day (WOD)
A. E2M For 10 Minutes7 Deadlifts5 Hold Energy Cleans3 Push Jerks@ 70-80% 1 RM Clear & Jerk
B. EMOM 16Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: WY NegativeMin 4: Pec Shoulder Stretch
Publish load for the EMOM. Ex: 195#
Upcoming Occasions
Saturday, November eighth Hero WOD Chad 1000x at 10 AM. The Exercise: 1,000 field step-ups accomplished as a staff, companion, or particular person for time. Sara Wilkinson, GORUCK, and CrossFit current the hero exercise “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 because of the results of quite a few deployments, a number of TBIs, blast wave accidents and PTSD. Our purpose is to honor Chad’s life and legacy and to lift consciousness for suicide prevention.
Thursday, November twentieth CFM Convey-A-Good friend Day! Invite a pal or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e-mail and the time you may be attending to order their spot prematurely. #BYOF Convey Your Personal Good friend!
Saturday, December thirteenth Save the date! CFM Vacation Get together 6-9 pm!
As we speak’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…
Hero WOD Chad1,000 field step-ups (20″) accomplished as a staff, companion, or particular person for timeWear a Ruck Pack (45/35 lb)
3 SCALING OPTIONS:1. Slick/Scaled // No rucksack. You decide the peak of the step-ups 10-20″.2. Normal/Intermediate // 20#/14# vest or rucksack. You decide the peak of the step-ups 10-20″.3. Skilled/Rx // 45#/35# rucksack. Use 20″ field for step-ups.
Saturday Schedule
10:00a: Crew warm-up for Chad
And coming Sunday…
AMRAP 2015/12 Calorie Row15 Sit Ups12 Alt Dumbbell Snatches (50/35)
Publish rounds for the AMRAP. Ex: 11+22 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
