Exercise of the Day (WOD)
A. Squat Waves E3M 18Back Squat 1 x 2 @ 85% BSFront Squat 1 x 1 @ 83% FSBack Squat 1 x 2 @ 85% BSFront Squat 1 x 1 @ 88% FSBack Squat 1 x 2 @ 85% BSFront Squat 1 x 1 @ 93% FS
B. EMOM 12Min 1: 12 Deficit Push UpsMin 2: 8 Candlestick to StraddleMin 3: 20/20 sec Aspect Plank Maintain
Publish load for again squat and heavy entrance squat. Ex: 335, 325#
Upcoming Occasions
Thursday, November twentieth CFM Convey-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact e-mail and the time you may be attending to order their spot upfront. #BYOF Convey Your Personal Good friend!
Saturday, December thirteenth Save the date! CFM Vacation Celebration 6-9 pm!
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
A. Weighted Pull Ups2-2-2-2-2
B. For Time [10min cap]Accumulate 2 minutes in L-sit Maintain
C. 2 Rounds [15min cap]15 DB Burpee Deadlift (50’s/35’s)60 Double Unders9 Satan’s Press (50’s/35’s)60 Double Unders
Publish load for pull ups and time for every WOD. Ex: 85#, 8:10, 9:54 Rx.
