Exercise of the Day (WOD)
A. For Time [14min cap]50′ Handstand Walk21 C2B Pull Ups*50′ Handstand Walk15 C2B Pull Ups50′ Handstand Walk9 C2B Pull Ups50′ Handstand Stroll*(Rx+ 12-9-6 Bar Muscle Ups)
B. Cluster (Squat Clear Thruster)5 units of two repsComplete 1 set each 2 minutesStart at 50% max C&J and construct to 70-80%
Submit time for the WOD and cargo for the cluster. Instance 13:10 Rx, 230#
Upcoming Occasions
Friday, July 4th CFM closed for 4th of July. Common schedule on Thursday and Saturday.
Thursday, July seventeenth CFM Carry-A-Buddy Day! Invite a good friend or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact e mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Buddy!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Immediately’s schedule
6:00a: All Ranges CrossFit- Javi7:00a: All Ranges CrossFit- Javi8:00a: Open Health club- Javi12n: All Ranges CrossFit- Hailey1:00p: Open Health club- Hailey4:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Accomplice WOD2 Rounds For Time [24min cap]200m Sandbag Carry (45/25)20 Field Jumps (30/24″)100m Farmer’s Carry (90’s/70’s)200m Sandbag Carry (45/25)20 Field Jumps (30/24″)30/24 Cal Bike
All of the reps and distances are group totals. Each companions should go collectively on the carries with one companion carrying the bag or farmer carry weights. Swap as typically as you want. One companion working at a time on field jumps and bike. Companions should full a minimal of three field jumps earlier than switching.
Submit the time to finish the WOD. Ex: 16:33 Rx
Saturday Schedule
8:30a: Open Health club- Jeannette9:30a: All Ranges CrossFit- Jeannette10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Javi
And coming Sunday…
A. Bench Press5-5-5-5-5
B. EMOM 16Min 1: 10 DB Deadlift (50’s/35’s)Min 2: 10 DB Entrance Squat (50’s/35’s)Min 3: 12/9 Calorie RowMin 4: Relaxation
Submit weight for heaviest weight for bench press and lowest reps accomplished for the EMOMEx. 235#, 10-10-12 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Hailey12:15p: Yoga- Liza
