Exercise of the Day (WOD)
A. Energy Snatch4 units of two reps 75% of 1RMStay on the identical weight for all setsComplete the set unbroken contact and goRest 2 minutes between units
B. 5 units for whole caloriesIn a 2 minute window:10 Energy Snatch (120/85) (Rx+ 135/95)10 Burpees Over BarMax Calorie RowRest 2 minutes between units
Put up load for snatch and whole energy on the row. Ex: 170#, 88 Rx
Upcoming Occasions
Friday, July third: Captain America Companion WOD at CFM! Exercise is deliberate for Friday morning in every group class and we’ll cut up into groups of two. Exercise may have feats of power, talent, and stamina to finish in rounds for an AMRAP. Reserve you see on Friday morning for this superhero themed WOD! Tape palms / use gloves for boxing. Put on crimson, white, and blue! Friday Schedule: 8:30a: Open Gym9:30a: All Ranges CrossFit10:30a: All Ranges CrossFit11:45a: Yoga
Saturday, July 4th CFM closed for the 4th of July. We resume common schedule Sunday. Run 10k within the Peachtree Street Race or see SugarWOD for at residence or out of doors exercise choice!
Thursday, July sixteenth CFM Carry-A-Buddy Day! Invite a good friend or household to affix you for a newbie pleasant companion exercise. Ship us their full title, contact e-mail and the time you may be attending to order their spot upfront. #BYOF Carry Your Personal Buddy!
Saturday, August eighth Save the date! 31Heroes Charity & Fundraising WOD!!
As we speak’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
Captain America Companion WOD20 Minute AMRAP4 Jab-jab-cross-elbow-elbow-knee-knee6 Archer Pull Ups (3 per aspect alt)8 Overhead Strolling Lunges with plate (45/35)200m run20m Sled push (180/135)
Companions alternating every spherical. All reps are per particular person. Tape palms / use gloves for boxing. Put on crimson, white, and blue.
Put up whole rounds and reps accomplished. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/spherical).Ex: 9+8 Rx.
