FRI 04.25.25

Lizzie, Kenzie, and Rachel

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)

Publish the time to finish the WOD. Ex: 17:10 Rx

Upcoming Occasions

Saturday, Could tenth CFM thirteenth Anniversary Occasion 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 offered, and this 12 months will probably be catered by the at all times wonderful Marlow’s Tavern!!

Thursday, Could fifteenth CFM Deliver-A-Buddy Day! Invite a good friend or household to affix you for a newbie pleasant companion exercise. Ship us their full identify, contact e-mail and the time you can be attending to order their spot upfront. #BYOF Deliver Your Personal Buddy!

At present’s schedule

6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Cancelled12n: All Ranges CrossFit- Hailey1:00p: Open Fitness center- Hailey4:00p: Open Fitness center- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi

And coming Saturday…

Sprintrox Companion WOD8 Rounds: [45min cap]400m Run RelayEach spherical full 1 station:Station 1: 1500m BikeStation 2: 50m Sled Push (270/180)Station 3: 12 Sandbag Clear (150/100)Station 4: 20 Burpee Field Leap Over (24/20″)Station 5: 100m KB Farmer’s Carry (70’s/53’s)Station 6: 500m RowStation 7: 50m Dumbbell Lunge (50/35)Station 8: 50 Wall Balls (20/14 at 10/9′)

All of the distances and reps are group totals. 1 companion working at a time. Companions could partition the distances and reps anyway. For the sled push, farmer carry, and dumbbell lunge each companions should traverse the identical distance with 1 companion working whereas the opposite is strolling. Companions should tag to trade who’s working.

Publish the time to finish the WOD. Ex: 30:40 Rx