FRI 12.12.25

Tony

Exercise of the Day (WOD)

Struggle Club3 Rounds for Complete Reps1:00 Thrusters (95/65 lb)1:00 Energy Cleans (95/65 lb)1:00 Field Soar-Overs (24/20 in)1:00 Pull-Ups1:00 Cal Echo Bike1:00 Relaxation

With a working clock full one minute of max repetitions every of thrusters, energy cleans, field jump-overs, pull-ups, and energy on the bike (every calorie equals one rep). Transfer instantly from one station to the following. After the minute on the bike, relaxation for one minute. Full three rounds. Rating is the entire variety of repetitions accomplished in all three rounds.

Submit whole reps accomplished. Ex: 264 Rx

Upcoming Occasions

Saturday, December thirteenth Save the date! CFM Vacation Celebration 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 companion exercise. Ship us their full title, contact electronic mail and the time you may be attending to order their spot prematurely. #BYOF Carry Your Personal Good friend!

At this time’s schedule

6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi

And coming Saturday…

3 Rounds For Time [30min cap]40 DB Field Step Overs (50’s/35’s at 24/20)10 Sandbag Clear (150/100)40 Burpees10 Rope Climbs**All athletes should put on lengthy socks or shin guards to guard shins when climbing

All reps are group totals. 1 companion working at a time. Companions might partition the reps any means besides a minimal of 4 burpees should be accomplished earlier than switching companions.

Submit time for the WOD. Ex: 23:10 Rx