Exercise of the Day (WOD)
A. Each 5 minutes for 4 rounds complete25/20 Cal Row8 Overhead Squats (60-65-70-75% 1 RM)
B. EMOM 10Min 1: 6-10 Ring Rows (Parallel)Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)
Publish load for overhead squats. Ex: 135-145-155-165#
Upcoming Occasions
Friday, November 1st On line casino Evening & Halloween Get together!! 6-8pm at CFM!
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- Michael6:00p: All Ranges CrossFit- Michael7:00p: All Ranges CrossFit- Kevin8:00p: Open Health club- Ross
And coming tomorrow…
A. Deficit Single Leg Barbell Deadlift4 x 5/5 (improve weight every set as kind permits)Stand on prime of a forty five/35l# Plate
B. EMOM 12Min 1: 1 set of Pull Ups (Rx+ = C2B)Min 2: Double UndersMin 3: Relaxation
Publish load for deadlift and complete reps of pull ups and double unders. Ex: 155#, 68 C2B, 410
