Exercise of the Day (WOD)
A. C&J Complicated 5 Units: Every Unbroken [15min to work up]3 Grasp Energy Cleans + 1 Push Press3 Grasp Energy Cleans + 1 Push Jerk3 Grasp Energy Cleans + 1 Cut up Jerk
B. Double Vision15-12-9-12-15 [12 Minute Cap]Alternating Dumbbell Snatch (50/35)Burpee Field Bounce Over (24/20)
Publish load for advanced and time for the WOD. Ex: 165#, 10:48 Rx.
Upcoming Occasions
Thursday, January fifteenth CFM Carry-A-Pal Day! Invite a buddy or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact electronic mail and the time you’ll be attending to order their spot upfront. #BYOF Carry Your Personal Pal!
Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Discuss to your coach or classmates to discover a companion to work with on Saturday! Every of the three exercises that Saturday morning within the competitors will emphasize a special facet of our coaching with conditioning, weightlifting energy, and CrossFit abilities. Divisions can be identical gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to take part and expertise the enjoyable, supportive surroundings, and pleasure of our In-Home competitors! Enroll on the gymnasium or click on right here for occasion particulars and to register!
Immediately’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- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Strict Handstand Pushups4 units of 5 repsRest 3 minutes between units
B. Each 5 minutes for 4 setsComplete the next for time:15 Goblet Squats (53/35)25 Toes to Bar15 Kettlebell Swings60 Double Unders
Publish time for the quickest and slowest rounds. Ex: 3:49, 4:21 Rx.
