Exercise of the Day (WOD)
4 Rounds [20min cap]400m Run4 Ring Muscle Ups (Rx+ = 8 reps)12 Burpee Field Soar Overs (24/20)
Put up time for the WOD. Ex: 16:20 Rx
Upcoming Occasions
Thursday, April seventeenth CFM Carry-A-Good friend Day! Invite a buddy or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot upfront. #BYOF Carry Your Personal Good friend!
Saturday, Could tenth CFM thirteenth Anniversary Social gathering at 5 pm! Mark your calendars and are available have fun with us as we take pleasure in meals, drinks and enjoyable. Meals and drinks will probably be supplied, and this yr will probably be catered by the at all times superb Marlow’s Tavern!!
Right now’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Hailey1:00p: Open Health club- Hailey4:00p: Open Health club- Hailey5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Health club- Jeannette
And coming tomorrow…
A. EMOM 15Minute 1: 1 Entrance SquatMinute 2: 3 Again SquatsMinute 3: Relaxation
Improve weight every spherical:73% of 1RM Entrance Squat For Both76% of 1RM Entrance Squat For Both79% of 1RM Entrance Squat For Both82% of 1RM Entrance Squat For Both85% of 1RM Entrance Squat For Each
B. Cooldown StretchesCouch Stretch (L/R)Pigeon Stretch (L/R)
Put up load for squat. Ex: 310#
