Exercise of the Day (WOD)
CFM CLOSEDAt Residence WODAMRAP 20400m run20/15 push-ups200m backpack/suitcase single-arm farmer’s carry**or use any weight (10-50#)
Put up rounds and reps accomplished within the AMRAP. 1m = 1 rep. Ex: 4+250 w/ 15# backpack Rx
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Celebration 5-9 pm!
Thursday, December twelfth and 19st CFM Deliver-A-Pal Days! Invite a good friend or household to hitch you for a newbie pleasant associate 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!
CFM Thanksgiving Schedule
Wednesday: Common morning, midday courses. Closed eveningThursday & Friday: Glad Thanksgiving! CFM Closed.Saturday & Sunday: Resume common schedule
And coming Saturday…
In a 15 Minute WindowComplete:120/90 Calorie Rowand4 Rounds25 Field Bounce Overs (24/20)20 Entrance Squats (135/95)In Time Remaining…Construct to a Max ComplexPower Clear + Cling Squat Clear + Jerk
Whereas one associate is rowing the opposite associate completes the rounds of field bounce overs and entrance Squats. All rounds and reps are workforce totals. Companions might swap who’s engaged on the row at any time.
Put up time for the WOD and weight for advanced Ex: 7:45 Rx, 225#, 245#
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Cameron11:45a: Yoga- Michael
And coming Sunday…
A. Bench3-3-3-3
B. 3 Rounds [18min cap]10 Bench Press (70% 1RM)300m Run15 Weighted Straight Leg Sit ups (45/25)300m Run
Put up time for the WOD and bench weight. Instance: 14:20 Rx @185#
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
