Exercise of the Day (WOD)
On a operating clock full…[0-8min]2 Rounds400m Run400/325m Row
[8-15min]AMRAP 77 Bench Press (115/65)8 Kettlebell Swings (53/35)15 Air Squats
[16-24min]2 Rounds400m Run400/325m Row
[24-31min]AMRAP 77 Bench Press (115/65)8 Kettlebell Swings (53/35)15 Air Squats
Publish time for rounds and complete rounds in AMRAP. Proceed AMRAP the place you left off.Ex: 7:10, 7:25, 10+18
Upcoming Occasions
Thursday, April seventeenth CFM Convey-A-Pal Day! Invite a good friend or household to affix you for a newbie pleasant companion exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot prematurely. #BYOF Convey Your Personal Pal!
Saturday, Could tenth CFM thirteenth Anniversary Celebration at 5 pm! Mark your calendars and are available rejoice with us as we bask in meals, drinks and enjoyable. Meals and drinks can be supplied, and this 12 months can be catered by the at all times superb Marlow’s Tavern!!
In the present day’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael7:00p: All Ranges CrossFit- Hailey8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Again Squat3-3-3-3-3Increasing weight every set to a heavy set of 3Complete 1 set E4M
B. AMRAP 1012 Dumbbell Hold Clear (35’s/50’s)9 Dumbbell Squats6 Dumbbell Push Jerk20 Field Bounce Overs (20/24″)
Publish squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
