Exercise of the Day (WOD)
10 Rounds [20min cap]7 Entrance Squats (115/85)7 Chest to Bar Pull-ups35 Double Unders
Put up time for the WOD. Ex 14:22 Rx.
Upcoming Occasions
Thursday, January fifteenth CFM Carry-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e-mail and the time you may be attending to order their spot upfront. #BYOF Carry Your Personal Good friend!
Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Speak to your coach or classmates to discover a accomplice to work with on Saturday! Every of the three exercises that Saturday morning within the competitors will emphasize a distinct side of our coaching with conditioning, weightlifting energy, and CrossFit abilities. Divisions will likely be identical gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to take part and expertise the enjoyable, supportive atmosphere, and pleasure of our In-Home competitors! Enroll on the health club or click on right here for occasion particulars and to register!
As we speak’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Kevin5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin
And coming Saturday…
Groups of 3For Time: [40min cap]60/48 Cal Bike60 Toes To Bar60 DB Snatch (50/35)
60/48 Cal Row60 Toes To Bar50 Alt DB Satan’s Press (50/35)
60/48 Cal Bike60 Toes To Bar40 DB Floor to Overhead (50’s/35,)
60/48 Cal Row60 Toes To Bar30 Satan’s Press (50’s/35’s)
1 crew member working at a time. All reps are a crew complete. Partition the reps any manner. 2 non-working crew members should be touching the bike or rower whereas one other accomplice is engaged on the non-bike/row actions.
Put up time for the WOD. Ex: 29:40
Saturday Schedule
8:30a: Open Fitness center- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
EMOM 20Min 1: 12 Plate Overhead Lunges (45/25)Min 2: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)Min 3: 12 DB Field Step Overs (50’s/35’s)(24/20)Min 4: 15 Double Russian KB Swing (53’s/35’s)
Rating fewest reps accomplished for every motion.Ex: 12, 15, 12, 15 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
