Exercise of the Day (WOD)
A. EMOM 15Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95)Min 2: 15/12 Cal RowMin 3: Relaxation
B. EMOM 15Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: Banded WY NegativeMin 4: Pec Shoulder StretchMin 5: Relaxation
Rating the fewest squats and cals accomplished within the EMOM. Ex: 10, 15 Rx.
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Occasion 6-9 pm!
Thursday, December eleventh and 18th CFM Deliver-A-Buddy Days! Invite a buddy or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact electronic mail and the time you may be attending to order their spot prematurely. #BYOF Deliver Your Personal Buddy!
At this time’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Fitness center- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael
And coming Saturday…
Associate WOD [20min cap]3 Rounds18 Deadlifts (225/155)18 Handstand Push Ups-1min rest-4 Rounds15 Energy Clear (135/95)15 Toes to Bar-1min rest-5 Rounds12 Dumbbell Snatches (50/35)12 Bar Dealing with Burpees
All reps are workforce totals. One accomplice working at a time. Companions could partition the rounds and reps any manner. Associate should full not less than 2 burpees earlier than switching.
Submit time for the WOD. Instance: 16:48 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…
TBA
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
