Exercise of the Day (WOD)
A. 3 Rounds For Time [18min cap]10 Satan’s Press (50’s/35’s)20 Toes to Bar30 Wall Balls (20/14)
B. EMOM 15Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: Banded WY NegativeMin 4: Pec Shoulder StretchMin 5: Relaxation
Submit time for the WOD. Ex: 14:40 Rx
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Occasion 6-9 pm!
Thursday, December eleventh and 18th CFM Deliver-A-Good friend Days! Invite a good friend or household to hitch 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 Good friend!
CFM Thanksgiving Schedule
Wednesday: Common morning, midday lessons. Closed eveningThursday: Glad Thanksgiving! CFM Closed.Friday: Midday class.Saturday & Sunday: Resume common schedule.
At this time’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael
And coming tomorrow… CFM Closed! Glad Thanksgiving!
AT HOME WOD5 Rounds15 Burpees25 Air Squats35 Sit Ups
Submit time for the WOD. Ex: 14:30 Rx.
