Exercise of the Day (WOD)
A. For Time [15min cap]10-20-30-40-50-40-30-20-10Double Unders1-2-3-4-5-4-3-2-1Shoulder to Overhead (65% 1RM C&J)
B. Stretching1:00 barbell calf smash/side1:00 calf stretch/side1:00 scorpion stretch/side1:00 thread the needle stretch/aspect
Put up time for WOD and cargo. Ex: 6:40 Rx 185#
Upcoming Occasions
Sunday, July twenty sixth CrossFit Video games Finale watch occasion at CFM 2-6 pm
Friday, July thirty first Spider-Man: Model New Day Film Premiere
Saturday, August 1st Rise Up Competitors. We have now 2 CFM Groups competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to observe in particular person!
Wednesday, August fifth STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Discover motion assessments to enhance effectivity of shoulder actions that can stop early fatigue of the shoulders in CrossFit exercises. “Repair the leaky boat” can enhance your shoulder stamina!
Saturday, August eighth Save the date! 31Heroes Charity & Fundraising WOD!!
Right now’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: 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- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Health club- Michael
And coming tomorrow…
A. Again SquatIn 20 minutes work to 1RM
B. EMOM 10 (:40 work/:20 relaxation)Min 1: Cal RowMin 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Put up load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.
