Upcoming Occasions
Wednesday, June nineteenth CFM closed in observance of Juneteenth. We resume common schedule Tuesday. See SugarWOD for at residence or outside exercise choice.
Thursday, June twentieth CFM Convey-A-Buddy Day! Invite a good friend 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 upfront. #BYOF Convey Your Personal Buddy!
Saturday, June twenty second OUT Athletics Exercise in assist of the OUT Basis and in celebration of PRIDE! This might be a Saturday associate WOD however 100% inclusive for all health ranges so mark your calendars and invite a good friend to sweat for a trigger! This might be identical to one other Convey-a-Buddy Day!
Right now’s schedule
6:00a: All Ranges CrossFit- Anastasia7:00a: All Ranges CrossFit- Anastasia8:00a: Open Gymnasium- Anastasia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
Exercise of the Day (WOD)
A. 3 Rounds For Time [15min cap]400/320m Row15 Chest to Bar Pull Ups9 Clear & Jerk (155/105)
B. EMOM 12Min 1: 8 Bench PressMin 2: 8 Ring Help Maintain Leg Raises (Rx+ 1 RMU into set)Min 3: Relaxation
Put up time for the WOD and cargo for the bench. Ex: 10:10 Rx, 205#.
And coming Saturday…
Accomplice WOD5 Rounds [30min cap]400m Run Relay30 Toes to bar (Rx+ 20 Synchro)15 Entrance Squat (135/95) (Rx+ 185/135)
Put up time for the WOD. Ex: 22:20 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. Accomplice WOD3 Rounds [18min cap]200m DB Farmer Carry (50’s/35’s)25 Sledge Strikes (16/10)30/24 Push-ups
1 associate working at a time. All of the reps and distances are a workforce whole. Each companions should go 200m collectively on the carry with 1 individual carrying each dumbbells. Swap off carrying the dumbbells as typically as you want.
Put up time for WOD. Ex: 13:45 Rx
B. EMOM 12Min 1: 6 Ground Seated Arnold Press (alternating R+L=1)Min 2: 8 DB Bent Over Row (alternating R+L=1)Min 3: 10 Straight Leg Sit UpsMin 4: 12 Hole Knee Tucks
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
