Exercise of the Day (WOD)
A. 10 Rounds [15min cap]7 Energy Clear (95/65)7 Field Leap Overs (24/20)7 Toes to Bar
B. EMOM 8Min 1/5 – L-Sit HoldMin 2/6 – Handstand HoldMin 3/4 – PigeonMin 7 – Straddle StretchMin 8 – Butterfly Stretch
Publish time for the WOD. Ex: 8:49 Rx.
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Celebration 5-9 pm!
In the present day’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Gymnasium- Stasia12n: 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…
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 crew totals. 1 associate working at a time. Groups could partition the rounds and reps any method.
Publish time for the WOD. Ex: 22:41 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. Strict Press3 x 5-Keep on the similar weight for all 3 units.-Full units at ~80% 1RM
B. Companion WOD [20min cap]50/40 Cal Row25 Sumo Deadlift Excessive Pull (70/53)40/32 Cal Row25 Sumo Deadlift Excessive Pull (70/53)30/24 Cal Row25 Sumo Deadlift Excessive Pull (70/53)20/16 Cal Row25 Sumo Deadlift Excessive Pull (70/53)15/12 Cal Row25 Sumo Deadlift Excessive Pull (70/53)
All reps are particular person totals. One associate engaged on the row whereas the opposite is doing SDLHP after which change. Every around the energy on the row lower and the SDLHP reps keep at 25 per individual.
Publish weight for press and time for the WOD. Ex: 135#, 14:13 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
