Upcoming Occasions
Friday, March fifteenth Friday Evening Lights (FNL) continues for Exercise 24.3 at 6 pm! Come cheer on one another Friday night as nicely full the third Open Exercise. The theme for the third week of FNL is Mario Kart. Put on your favourite Mario Kart group colours or any Mario theme attire or costume!
FNL Spirit ThemesFriday 3/15 for twenty-four.3: Nintendo’s Mario Kart!
Thursday, March twenty first CFM Convey-A-Pal Day! Invite a pal or household to affix you for a newbie pleasant associate exercise. Ship us their full identify, contact electronic mail and the time you can be attending to order their spot upfront. #BYOF Convey Your Personal Pal!
Sunday, March twenty fourth at 12:00pm CFM Brunch! Come hangout together with your fav group whereas we bask in some meals from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Javi5:45p: Doorways Open for FNL! Heats begin at 6:15p
Exercise of the Day (WOD)
Open Exercise 24.3All for time: [15min cap]5 rounds of: 10 thrusters, weight 110 chest-to-bar pull-upsRest 1 minute, then:5 rounds of: 7 thrusters, weight 27 bar muscle-ups
Rx (males: 95/135, girls: 65/95)Scaled (males: 65/95, girls: 45/65), leaping chest-to-bar, chin-over-bar pull-upsFoundations (males: pvc/45, girls: pvc/35), bent row 45/35, push-ups
Submit the time for the work or reps accomplished at cap. Ex: 152 Rx
And coming Saturday…
Companion WODAMRAP 1640 Bar-facing burpees40 Energy Clear (95/65)40 Bar-facing burpees30 Energy Clear (135/95)40 Bar-facing burpees20 Energy Clear (185/125)40 Bar-facing burpeesMax-rep Energy Clear (225/115)
Submit whole reps accomplished. Ex: 258 Rx
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Yoke Carry5 x 40m (improve weight every spherical)
B. 3 Rounds [12min cap]21 Toes to Bar12 Deadlifts (185/135)3 Rope Climbs*
*Athletes should put on lengthy socks (or shin/ankle safety) to climb ropes.
Submit time for the WOD. Ex: 8:41 Rx.
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
