Exercise of the Day (WOD)
A. Snatch Advanced E3MOM [12min]Energy Snatch + Overhead Squat + Snatch4 x 2+2+1Increasing weight every setStart at 50% 1RM snatch and construct to 75-80percentComplete the complicated unbroken
B. 4 Rounds [10min cap]5 Grasp Energy Snatches (120/85)(Rx+ 155/105)7 Overhead Squats9 Deadlifts
Submit the load for the snatch complicated and time for the WOD. Ex: 175#, 7:49 Rx.
Upcoming Occasions
Thursday, July seventeenth CFM Convey-A-Pal Day! Invite a buddy or household to affix you for a newbie pleasant accomplice exercise. Ship us their full title, contact electronic mail and the time you can be attending to order their spot upfront. #BYOF Convey Your Personal Pal!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
At this time’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…
Associate WODFor Time: [30min cap]25 Clear & Jerks (135/95)*50/40 Cal Row75 Wall Balls (20/14 at 10/9ft)100/80 Cal Row75 Burpees Over Bar50/40 Cal Row25 Clear & Jerks (135/95)*
*(Rx+ 155/105)
All of the reps are workforce totals. 1 accomplice working at a time. Partition the reps any means besides 1 accomplice should full a minimal of three burpees earlier than switching.
Submit time for the WOD. Ex: 21:22 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. Bench Press1-1-1-1-1
B. AMRAP 520 Field Jumps (24/20)20 Push Ups-2 min rest-AMRAP 515 KB Sumo Deadlift Excessive Pull (70/53)15 Toes to Bar-2 min rest-AMRAP 510 Energy Clear (135/95)10 Burpees
Submit load for bench and complete reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
