Exercise of the Day (WOD)
A. EMOM 10:1 Energy Snatch.All reps on the identical weight.
B. 3 Rounds For Time [12min cap]:21 Overhead Squats*21 Energy Snatch*
Barbell WeightRx (95/65)*Intermediate (75/55)*Scaled (45/35)*
*No dropping the bar. Athletes should set the barbell down between units.
Put up snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.
Upcoming Occasions
Thursday, April seventeenth CFM Carry-A-Good friend Day! Invite a buddy or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e-mail and the time you’ll be attending to order their spot upfront. #BYOF Carry Your Personal Good friend!
Saturday, Could tenth CFM thirteenth Anniversary Get together at 5 pm! Mark your calendars and are available rejoice with us as we take pleasure in meals, drinks and enjoyable. Meals and drinks might be offered, and this yr might be catered by the all the time superb Marlow’s Tavern!!
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- Michael4:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Associate WOD3 Rounds For Time [27min cap]50/40 Cal Row300m Sandbag Hill Run (50/25) together15 Bar Muscle Ups21 Burpee Field Leap Overs (24/20)
All reps are group totals. One individual working at a time. The 300m run is along with 1 sandbag. Companions might swap sandbag as usually as desired. Partition the rounds and reps any approach.
Put up time for WOD. Ex: 18:12 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. Rope Climbs:In 10 minutes apply rope climbs****All athletes should put on lengthy socks or shin safety when climbing ropes.
B. 3 Rounds [20min cap]10 GHD Situps10 Dumbbell Thursters (35’s/25’s)10 Kettlebell Swings (70/50)30 Double UndersRest 2 minutes3 Rounds10 Toes to Bar10 Dumbbell Thursters (35’s/25’s)10 Kettlebell Swings (70/50)30 Double Unders
Put up time for WOD Ex: 12:20 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
