Exercise of the Day (WOD)
A. 5-10-15-20 Rep Rounds [14min cap]Cal RowFront Squats (135/95)
B. Stretching1:00 barbell quad roll/leg1:00 sofa stretch stretch/leg1:00 straddle stretch1:00 pigeon stretch/aspect
Publish time for the WOD. Ex: 8:11 Rx.
Upcoming Occasions
Thursday, Could 14th CFM Deliver-A-Pal Day! Invite a buddy or household to affix you for a newbie pleasant companion exercise. Ship us their full identify, contact electronic mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Pal!
Saturday, Could sixteenth CFM 14th Anniversary Celebration at 5 pm! Mark your calendars and are available rejoice with us as we take pleasure in meals, drinks and enjoyable. Meals and drinks might be supplied, and this 12 months might be catered by the at all times wonderful Marlow’s Tavern!!
Saturday, Could twenty third Memorial Murph at 08:30 at CFM! Now we have a singular alternative to supply each a service and expertise for all those that take part within the Memorial Murph WOD and share within the remembrance of an American Hero. Meet on the fitness center within the morning for the WOD.
Monday, Could twenty fifth CFM Closed for Memorial Day!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Health club- Michael
And coming tomorrow…
A. Snatch ComplexHang Squat Snatch + OHS4 x 2+1
B. EMOM 16Minute 1: 5-10 Bar Muscle UpsMinute 2: 8-16 Field Jumps (30/24″)Minute 3: 5-10 Snatch (135/95)Minute 4: Relaxation
Publish load for complicated and fewest reps accomplished for every motion.Ex: 170#, 6,12, 9 Rx.
