Exercise of the Day (WOD)
A. Strict Pull ups1 set max repsRest 3 minutes1 set max reps
B. For Time [12min cap]60 Deadlift (115/85)45 Overhead Squat (115/85)30 Shoulder to Overhead (115/85)
Intermediate = 95/65Scaled = 75/55Foundation = 35/25
Submit reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Occasion 6-9 pm!
Thursday, December eleventh and 18th CFM Carry-A-Good friend Days! Invite a buddy or household to affix you for a newbie pleasant associate exercise. Ship us their full title, contact e-mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Good friend!
As we speak’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- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
A. Energy CleanIn quarter-hour work to a heavy single
B. Accomplice WODAMRAP 2130/24 Calorie Row20 Burpees Over the Rower10 Energy Cleans (155/105#)
All reps are group totals. 1 Accomplice working at a time. Companions might partition the reps and rounds any manner
Submit load for energy clear and rounds for AMRAP. Ex: 265#, 5+38 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…
A. BenchIn quarter-hour work as much as a 2 rep max.
B. “Sunday Funday”3 Rounds (Not For Time):10 Bench Press (65% or Much less of Half A)20 AbMat Sit-Ups10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)20 Bench Reverse Hypers
Submit load for bench 2 rep and weight for WOD. Ex: 245#, 155#
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
