Exercise of the Day (WOD)
A. Handstand WalkPractice HS Stroll for 10 minutes
B. 10 Rounds [20min cap]36 Double Unders9 Chest-To-Bar Pull-Ups3 Satan’s Press (50’s/35’s)
Submit the time to finish the WOD. Ex: 17:10 Rx
Upcoming Occasions
Thursday, Might 14th CFM Deliver-A-Good friend Day! Invite a good friend or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact e mail and the time you can be attending to order their spot prematurely. #BYOF Deliver Your Personal Good friend!
Saturday, Might sixteenth CFM 14th Anniversary Get together at 5 pm! Mark your calendars and are available have fun with us as we bask in meals, drinks and enjoyable. Meals and drinks can be supplied, and this 12 months can be catered by the all the time superb Marlow’s Tavern!!
Saturday, Might twenty third Memorial Murph at 08:30 at CFM! Now we have a novel alternative to supply each a service and expertise for all those that take part within the Memorial Murph WOD and share within the remembrance of an American Hero. Meet on the health club within the morning for the WOD.
Monday, Might twenty fifth CFM Closed for Memorial Day!
In the present day’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: All Ranges CrossFit- Javi
And coming Saturday…
A. Bench Press3-3-370-80-85% of 1RM
B. “The Replacements” [30min cap]Groups of 33 Rounds80/64 Calorie Row-Bike-Ski Erg10 x 10m Minisled Push (50/25)50 Bench Press (135/95)300m Sandbag Group Run (50/25)
All reps group totals. 1 particular person working at a time on row, sled push, and bench; all companions run 300m collectively and will swap who carries the sandbag. 1 sandbag per group. Companions could partition the rounds and reps any approach. 2nd spherical is Bike and third spherical is Ski Erg.
Submit load for bench and time for WOD. Ex: 235#, 23:12 Rx
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Each 5:00 for 3 Sets10-20 GHD Sit Ups5-8 Strict Chin Ups8/8 1-Arm DB Arnold Press (50/35)
B. AMRAP 1220 Field Leap Overs (24/20″)20 DB Goblet Squats (50/35)20 Alt DB Snatch (50/35)
Submit rounds and reps for the AMRAP. Ex: 4+32 Rx
Sunday Schedule
9a: Weightlifting- Michael11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
