Exercise of the Day (WOD)
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
Put up time for the quickest and slowest rounds. Ex: 3:49, 4:21 Rx.
Upcoming Occasions
Thursday, January fifteenth CFM Deliver-A-Buddy Day! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full title, contact e mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Buddy!
Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Speak to your coach or classmates to discover a accomplice to work with on Saturday! Every of the three exercises that Saturday morning within the competitors will emphasize a unique side of our coaching with conditioning, weightlifting power, and CrossFit abilities. Divisions will probably 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 fitness center or click on right here for occasion particulars and to register!
As we speak’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Health club- Isabelle12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
A. Snatch Complex12min to ascertain a Heavy complexHigh Hold Snatch + Low Hold Energy Snatch + Low Hold Snatch
B. 5 Rounds For Max Reps0:45 Cal Bike0:15 Rest0:45 DB Thrusters (50’s/35’s)1:15 Relaxation
Put up load for snatch and whole for bike cal and thruster reps. Ex: 175#, 112 Rx.
