Exercise of the Day (WOD)
A. EMOM 15Min 1: 10 Overhead Squat (120/85)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 seventh Save the date! CFM Vacation Social gathering 5-9 pm!
CFM Thanksgiving Schedule
Wednesday: Common morning, midday lessons. Closed eveningThursday & Friday: Comfortable Thanksgiving! CFM Closed.Saturday & Sunday: Resume common schedule
Right this moment’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Fitness center- Stasia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
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 Going through Burpees
All reps are crew totals. One companion working at a time. Companions could partition the rounds and reps any manner. Associate should full at the least 2 burpees earlier than switching.
Publish time for the WOD. Instance: 16:48 Rx.
Saturday Schedule
8:30a: Open Fitness center- Jeannette9:30a: All Ranges CrossFit- Jeannette10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
3 Rounds [15min cap]250m Row90 Double Unders10 Chest to Bar Pull Ups*12 Burpee Field Leap Overs (24/20)
*Rx+=6 Bar Muscle Ups
Publish time for the WOD Ex: 12:19 Rx+
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Cancelled
