Exercise of the Day (WOD)
A. EMOM 16Min 1: 1 Squat Snatch (60-80%, no misses!)Min 2: Relaxation
B. 3 Rounds For Time [12min cap]20 Chest to Bar Pull Ups20 Alt DB Snatch (70/50)*
*Rx+ KB Snatch (70/53)
Publish load for snatch and time for the WOD. Ex: 165#, 9:43 Rx+
Upcoming Occasions
Thursday, April seventeenth CFM Convey-A-Good friend Day! Invite a pal or household to affix you for a newbie pleasant companion exercise. Ship us their full title, contact e-mail and the time you may be attending to order their spot upfront. #BYOF Convey Your Personal Good friend!
Saturday, Might tenth CFM thirteenth Anniversary Social gathering at 5 pm! Mark your calendars and are available rejoice with us as we bask in meals, drinks and enjoyable. Meals and drinks will probably be supplied, and this 12 months will probably be catered by the all the time wonderful Marlow’s Tavern!!
At this time’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- Michael4:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Calvin & HobbesPartner WOD12 Rounds [24 Minute Cap]6 Field Jumps (m = 20/24/30, w = 16/20/24)** — Companion useless dangle hold9 Entrance Squats (m = 75/95/135, w = 55/65/95) — Companion handstand hold12 Toes to Bar — Companion holds barbell entrance rack (m = 75/95/135, w = 55/65/95)
**L1/L2 step ups permitted for field jumps. L3 athletes should soar from two toes and land two toes.Companions might partition the rounds and reps any approach. One companion working at a time solely whereas different in static maintain.
Publish time to finish WOD. Ex: 14:10 L3
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. EMOM 12Minute 1: 20 sec Max Calorie RowMinute 2: 20 sec Max Calorie Echo or SkiMinute 3: 20 sec Max DB Snatch (50/35)Minute 4: 20 sec Max GHD Sit Ups
B. 4 Rounds [18min cap]250/200m Row10 Dumbbell Energy Cleans (50’s/35’s)100m KB Entrance Rack + Farmer’s Carry (53’s/35’s)
Publish whole reps from EMOM and time for WOD. Ex: 104 Rx Echo, 12:10 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
