FRI 11.14.25

Asa

Exercise of the Day (WOD)

A. 10 Rounds [15min cap]7 Energy Clear (95/65)7 Toes to Bar7 Field Bounce Overs (24/20)

B. EMOM 8Min 1: L-Sit HoldMin 2: Handstand HoldMin 3: Pigeon RMin 4: Pigeon LMin 5: L-Sit HoldMin 6: Handstand HoldMin 7: Straddle StretchMin 8: Butterfly Stretch

Put up time for the WOD. Ex: 8:10 Rx.

Upcoming Occasions

Thursday, November twentieth CFM Convey-A-Good friend Day! Invite a pal or household to hitch 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 prematurely. #BYOF Convey Your Personal Good friend!

Saturday, December thirteenth Save the date! CFM Vacation Social gathering 6-9 pm!

As we speak’s schedule

6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael

And coming Saturday…

Companion WODFor Time [27min cap]3 Rounds24 Thrusters (95/65)24 Pull-Ups3 Rounds18 Thrusters (115/85)18 Chest-to-bar Pull-Ups3 Rounds12 Thrusters (135/95)12 Bar Muscle-Ups

All reps are group totals. 1 associate working at a time. Groups might partition the rounds and reps any means.

Put up time for the WOD. Ex: 22:41 Rx