FRI 01.16.26

Priscilla

Exercise of the Day (WOD)

For Time: [20min cap]25 Deadlifts (185/135)25 Bar Over Burpees45 Pull-ups20 Deadlifts (185/135)20 Bar Over Burpees30 Pull-ups (Rx+ Chest to Bar Pull-ups)15 Deadlifts (185/135)15 Bar Over Burpees15 Pull-ups (Rx+ Bar Muscle Ups)

Put up the time for the WOD. Ex: 16:21 Rx+

Upcoming Occasions

Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Discuss 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 special facet of our coaching with conditioning, weightlifting power, and CrossFit abilities. Divisions might be similar gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to take part and expertise the enjoyable, supportive surroundings, and pleasure of our In-Home competitors! Join on the health club or click on right here for occasion particulars and to register!

Right now’s schedule

6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Kevin5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin

And coming Saturday…

Accomplice WODRep Rounds For Time: [25min cap]21-18-15-12-9Front SquatsCal RowDevil’s Press 1-Arm (50/35)Cal Row

Barbell WeightRxMen: 135/155/185/205/225Women: 95/105/125/145/155

IntMen: 75/95/115/135/155Women: 55/65/85/95/105

ScaledMen: 55/65/75/85/95Women: 40/45/55/60/65

All reps are workforce totals. 1 accomplice working at a time. Partition the reps any approach.

Put up time for the WOD. Ex: 20:50 Rx.

Saturday Schedule

8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael

And coming Sunday…

3 SetsIn a 4 minute window full for time:20 Overhead Lunges (50/35)15 Hand Launch Push-Ups10 Dangle Energy Snatches (95/65)5 Wall WalksRest 4 minutes between every set.

Put up the time for every set. Ex: 3:20, 3:15, 3:31 Rx.