Exercise of the Day (WOD)
A. Pause Entrance Squat (2 sec)3-3-3-3-3
B. 3 Rounds [15min cap]30 Wallballs (20/14 at 10/9ft)20 Pull Ups (Rx+ C2B)10 Entrance Squats (155/105)
Submit load for squat and time to finish WOD Ex: 275#, 10:45 Rx
Upcoming Occasions
Saturday, Could tenth CFM thirteenth Anniversary Celebration at 5 pm! Mark your calendars and are available rejoice with us as we take pleasure in meals, drinks and enjoyable. Meals and drinks can be supplied, and this yr can be catered by the all the time wonderful Marlow’s Tavern!!
Thursday, Could fifteenth CFM Carry-A-Pal Day! Invite a buddy or household to affix you for a newbie pleasant associate exercise. Ship us their full identify, contact e-mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
At the 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…
Obi AniPartner WODRep Rounds For Time [30min cap]1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1Box Leap Overs (20/24), associate Useless Grasp HoldDeadlift (155/225), associate Handstand Hold2 Rope Climbs** Every Spherical, associate Deadlift Maintain
All reps are workforce totals.1 associate working at a time whereas different in maintain.Partition the rounds and reps any manner.
**All athletes should put on lengthy socks or shin guard to guard their shins for climbing the rope.
Submit the time for the WOD. Ex: 23:40 Rx.
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael5:00p: CFM thirteenth Anniversary Celebration!
And coming Sunday…
For Time: (on a working clock) [28min cap]4 Rounds*8 Clear and Jerk (95/65) (Rx+ 115/85)15 Sit Ups (Rx+ Medball Sit Ups 20/14)200m RunRest 4 minutes4 Rounds8 Overhead Squat (95/65) (Rx+ 115/85)15 Sit Ups (Rx+ GHD Sit Ups)200m Run
*[12min cap on 1st 4 rounds]
Rating whole time for the WOD together with relaxation. Ex: 21:10 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
