Upcoming Occasions
Thursday, March twenty first CFM Convey-A-Good friend Day! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full identify, contact electronic mail and the time you can be attending to order their spot upfront. #BYOF Convey Your Personal Good friend!
Sunday, March twenty fourth at 12:00pm CFM Brunch! Come hangout along with your fav group whereas we take pleasure in some meals from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
As we speak’s schedule
6:00a: All Ranges CrossFit- Adam7:00a: All Ranges CrossFit- Adam8:00a: Open Gymnasium- Adam12n: All Ranges CrossFit- Luke1:00p: Open Gymnasium- Luke4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Gymnasium- Michael
Exercise of the Day (WOD)
A. Turkish Get Ups4 x 3(3 reps every arm alternating)-increase the burden every set or keep on the identical weight-Rx+ = use barbell
B. Rep Rounds [15min cap]40-30-20-10 Wall Balls (20/14)20-15-10-5 Hold Energy Clear (135/95)
Publish load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.
And coming tomorrow…
A. EMOM 8Min 1: Chest to Bar Pull Ups (lower than 50%)Min 2: V-Ups
B. 4 Rounds [20min cap]400m Run25 Sit Ups15 Push Ups
Publish time for the WOD. Ex: 15:10 Rx
