Exercise of the Day (WOD)
A. E4MOM 16Min 1: 5 Again Squat (78% of 1RM)Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)Min 4: Relaxation
B. Accomplice WODFor Time: [12min cap]400m Run Together25 Burpee Field Soar Over (24/20)400m Run Relay25 Burpee Field Soar Over (24/20)
All of the reps are group totals. One companion working at a time. Athletes should do a minimal of three BBJO earlier than switching. Each athletes run the first 400m collectively, then cut up the 2nd 400m.
Publish load for squat and time for the WOD. Ex: 305#, 7:50 Rx.
Upcoming Occasions
Thursday, July sixteenth CFM Deliver-A-Pal Day! Invite a good friend or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e mail and the time you may be attending to order their spot upfront. #BYOF Deliver Your Personal Pal!
Saturday, July 18th Odyssey Accomplice WOD & Film Premiere
Saturday, July twenty fifth Spider-Man WOD & Model New Day Film Premiere
Saturday, August 1st Rise Up Competitors. We’ve got 2 CFM Groups competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to observe in individual!
Saturday, August eighth Save the date! 31Heroes Charity & Fundraising WOD!!
Right now’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: 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- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Fitness center- Michael
And coming tomorrow…
5 Units Every For TimeIn an 8 minute window full:12/9 Cal Bike15 Toes to Bar18 Single DB Field Step Ups (50/35 at 24/20”)50 Double UndersRest the rest of the time
Rating time for every set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx
