Exercise of the Day (WOD)
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
Upcoming Occasions
Thursday, July sixteenth CFM Carry-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact e-mail and the time you can be attending to order their spot upfront. #BYOF Carry Your Personal Good friend!
Saturday, July 18th Odyssey Accomplice WOD & Film Premiere
Saturday, July twenty fifth Spider-Man WOD & Friday, July thirty first Model New Day Film Premiere
Saturday, August 1st Rise Up Competitors. We’ve 2 CFM Groups competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to observe in particular person!
Saturday, August eighth Save the date! 31Heroes Charity & Fundraising WOD!!
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: Weightlifting- David
And coming tomorrow…
A. Snatch Advanced E3M [12min]Energy Snatch + Overhead Squat + Snatch4 x 2+2+1Increasing weight every setStart at 50% 1RM snatch and construct to 75-80percentComplete the advanced unbroken
B. 4 Rounds [10min cap]5 Cling Energy Snatches (120/85)(Rx+ 155/105)7 Overhead Squats9 Deadlifts
Submit the load for the snatch advanced and time for the WOD. Ex: 175#, 7:49 Rx.
