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 = 75/55
Put up reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Get together 5-9 pm!
Thursday, December twelfth and nineteenth CFM Deliver-A-Buddy Days! Invite a buddy or household to affix you for a newbie pleasant associate exercise. Ship us their full identify, contact electronic mail and the time you’ll be attending to order their spot prematurely. #BYOF Deliver Your Personal Buddy!
At present’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Health club- Stasia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
A. Energy CleanIn 10 minutes work to a heavy 2 rep touch-and-go
B. Accomplice WODAMRAP 2130/24 Calorie Row20 Burpees Over the Rower10 Energy Cleans (155/105#)
All reps are crew totals. 1 Accomplice working at a time. Companions could partition the reps and rounds any manner
Put up load for energy clear and rounds for AMRAP. Ex: 245#, 5+38 Rx.
Saturday Schedule
8:30a: Open Health club- 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
Put up load for bench 2 rep and weight for WOD. Ex: 245#, 155#
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Cancelled
