Exercise of the Day (WOD)
A. Strict Press2-2-2-2-2
B. 2 Units For Time [4min cap]10 Satan’s Press (35’s/25’s)20/16 Cal BikeRest 8 minutes between units
Put up load for press and time every set. 160#, 1:42, 1:47 Rx
Upcoming Occasions
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Thursday, August 14th CFM Carry-A-Pal Day! Invite a pal 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 prematurely. #BYOF Carry Your Personal Pal!
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Sofia5:00p: All Ranges CrossFit- Sofia6:00p: All Ranges CrossFit- Sofia
And coming Saturday…
Associate WOD3 SetsIn a 8 minute window full:800m Run Relay40 DB Field Step Over (50’s/35’s at 24/20″)Max Reps Burpee Pull-ups-Relaxation 2 minute between sets-
All reps are crew totals. 1 companion working at a time. Partition the reps any method. Whereas one companion is doing burpee pull-ups the opposite companion have to be touching the field.
Put up complete reps of steps overs and burpee pull-ups. Ex: 218 Rx.
Saturday Schedule
8:30a: Open Fitness center- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Break up Stance KB Deadlift4 x 8/8add weight every set
B. 4 Rounds [22 min cap]500m/400m Row or 1200/1000m Bike30 Sec Elbow Plank Hold30 Sec R Facet Elbow Plank Hold30 Sec L Facet Elbow Plank Maintain
Put up time for the WOD. Ex: 18:20 Rx Row
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
