Exercise of the Day (WOD)
AMRAP 203-6-9-12-15-18-21-…Cal RowHandstand Push UpsHang Energy Clear (135/95)Shoulder To Overhead (135/95)
Submit rounds and reps. Ex: 6+38 Rx.
Upcoming Occasions
Friday, November 1st On line casino Evening & Halloween Get together!! 6-8pm at CFM!
As we speak’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Health club- Stasia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Javi6-8p: Halloween Get together & On line casino Evening Lights!!
And coming Saturday…
Companion WODAMRAP 204 Rounds100m Run10 Toes to Bar10 KB Deadlift (70/53’s)3 Rounds200m Run20 Toes to Bar20 KB Deadlift (70/53’s)2 Rounds300m Run30 Toes to Bar30 KB Deadlift (70/53’s)1 companion working at a time. All reps and distances group totals. Partition the reps anyway.
Submit rounds and reps accomplished in AMRAP. 10m = 1 rep. Ex: 8+68 Rx.
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Rep Rounds For Time [18min cap]10-9-8-7-6-5-4-3-2-1DB Field Step Ups (35’s/25’s to 24/20”)Satan’s Press (35’s/25’s)
B. EMOM 12Min 1: Single KB Farmer’s Carry (70/53)Min 2: Straight Leg Plate Sit Ups (45/25)Min 3: Relaxation
Submit time for WOD. Ex: 15:10 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
