Exercise of the Day (WOD)
5 Rounds [15min cap]3 Rope Climbs*6 Deadlift (135/95)9 Energy Clear (135/95)
*Athletes should put on lengthy socks or shin safety to climb ropes.
Publish time for the WOD Ex: 10:35 Rx
Upcoming Occasions
Thursday, July sixteenth CFM Convey-A-Pal Day! Invite a pal or household to affix you for a newbie pleasant companion exercise. Ship us their full identify, contact electronic mail and the time you can be attending to order their spot prematurely. #BYOF Convey Your Personal Pal!
Saturday, July 18th Odyssey Associate 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 now have 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!!
At this time’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael
And coming Saturday…
“The Odyssey”Associate WODFor Time: 4 Trials of Odysseus
Half I – “Leaving Troy”2 Rounds500/400m Row (Damper 1)30 DB Snatch (50/35)50m Sled Rope Drag (360/270)
Half II – “Trials of the Sea”1 Round1250/1000m Row (Damper 4)30 1-Arm DB Squats (50/35)20 Burpee Sandbag Over The Wall (100/75 at 48/40”)
Half III – “Scylla & Charybdis”3 Rounds500/400m Row (Damper 7)20 DB Dangle Snatch (50/35)100m Weight Vest Ruck (20/14)w/ Sandbag Carry (45/25)
Ultimate Problem – “The Bow of Odysseus”1 Round2000/1600m Row (Damper 10)20 Medball Associate Toss (20/14 at 10ft)20 1-Arm DB Thrusters (50/35)20 Deadshot (20/14 at 11/10ft)20 1-Arm Satan’s Press (50/35)
All of the reps are workforce totals. 1 companion working at a time besides each companions will put on a vest on the ruck and 1 individual will carry the sandbag. Partition the rounds and reps any approach.
Publish the time it takes to return residence to Ithaca. Ex: 52:10 Rx
Saturday Schedule
8:00a: Open Health club- Michael9:00a: Particular All Ranges CrossFit- Odyssey Associate WOD!11:10a: Odyssey IMAX Film Premiere at Regal Atlantic Station
And coming Sunday…
A. TABATA Time!A full TABATA for every motion(8 rounds of 20 seconds of labor; 10 seconds of relaxation)Farmer Maintain Lunges (53’s/35’s)-2 min rest-Russian Twist (25/15 plate) (R+L=1)-2 min rest-Kettlebell Deadlifts (53’s/35’s)-2 min rest-V-Ups[22min total time]
B. Banded Hip Stretches
Publish the fewest reps accomplished for every motion within the Tabata.Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- Michael10:30a STAMINA Again Lab- Dr. Jones11:30a: All Ranges CrossFit- Michael12:30-1:00p: Yoga- Michael
