Exercise of the Day (WOD)
Open Exercise 25.1AMRAP 153 lateral burpees over the dumbbell3 dumbbell grasp clean-to-overheads (35/50 lb)30′ strolling lunge (2×15’)*After finishing every spherical, add 3 reps to the burpees and grasp clean-to-overheads.
Rx (50/35), should leap over dbScaled (35/20), should leap over dbFoundations (20/10) or lighter, step over db, 10 lunges in place
Submit the full reps accomplished for the WOD. Ex: 226 Rx
Upcoming Occasions
Friday, March seventh Friday Night time Lights (FNL) continues for Exercise 25.2! Doorways open at 6 pm! Come cheer on one another Friday night as nicely full the 2nd Open Exercise. The Open continues for 3 weeks with a brand new exercise every week and FNL on Friday nights on the fitness center!
Thursday, March twentieth CFM Deliver-A-Pal Day! Invite a buddy or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact e-mail and the time you may be attending to order their spot upfront. #BYOF Deliver Your Personal Pal!
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: Friday Night time Lights Doorways Open
And coming Saturday…
Companion WODTBA
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. 3 Rounds For Time: [20min cap]90 Air Squats30 Russian Kettlebell Swings (53/35)10 Energy Snatches (135/95)
B. Energy Snatch 5×1In 10 minutes work as much as a heavy single-start at 60-70%-build to 80-90% to finish-Word that is after a exercise so this doesn’t must be a PR-if feeling good, and kind permits working up past 90% or to a brand new 1RM
Submit time for the WOD and cargo for snatch. Ex: 15:55 Rx, 210#
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
