FRI 11.28.25

Kausar and Michael M

Exercise of the Day (WOD)

A. Weighted Pull Ups3 units of 5 repsSuperset with 3 field jumps rising top every set

B. Associate WOD3 Rounds [24min cap]400m Run Relay40/30 Push-ups200m Farmer’s Carry (53’s/35’s) (Rx+ 70’s/53’s)20 Field Jumps (30/24″) (Rx+ 36/30″)

All of the reps are workforce totals. 1 accomplice working at a time. Each companions should stroll collectively on the farmer’s carry with 1 accomplice carrying each kettlebells. Partition the reps and distance any approach.

Publish load for pull-ups and time for the WOD. If time capped add a sec for every rep. 10m = 1 rep.Ex: 53#, 18:38 Rx+

Upcoming Occasions

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

Thursday, December eleventh and 18th CFM Carry-A-Buddy Days! Invite a pal or household to hitch 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 Carry Your Personal Buddy!

CFM Thanksgiving Schedule

Thursday: Completely happy Thanksgiving! CFM Closed.Friday: Midday class.Saturday & Sunday: Resume common schedule.

In the present day’s schedule

11:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael

And coming Saturday…

A. Associate WODFor Time: [15min cap]120/90 Cal Row80 Bar Dealing with Burpees40 Clear & Jerk (155/105)

B. Clear & Jerk ComplexEvery 3 minutes for five units:Energy Clear + Dangle Squat Clear + Jerk

All reps workforce complete. 1 accomplice working at a time. partition the reps any approach. In the event you end earlier than the time cap, relaxation till the 15 minute mark. Half B. will start 5 minutes after the time cap.

Publish time for the WOD and cargo for C&J advanced. Ex: 11:45, 255# Rx