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/facet
Put up time for the WOD. Ex: 8:11 Rx.
Upcoming Occasions
Saturday, Might tenth CFM thirteenth Anniversary Get together at 5 pm! Mark your calendars and are available have fun with us as we bask in meals, drinks and enjoyable. Meals and drinks shall be supplied, and this yr shall be catered by the at all times superb Marlow’s Tavern!!
Thursday, Might fifteenth CFM Carry-A-Good friend Day! Invite a good friend or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact e-mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Good friend!
At the moment’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Fitness center- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- 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
Put up load for advanced and fewest reps accomplished for every motion.Ex: 170#, 6,12, 9 Rx.
