Exercise of the Day (WOD)
5 Rounds [30min cap]500/400m Row50 Double Unders40 Air Squats
Put up time for the WOD. Ex: 23:10 Rx.
Upcoming Occasions
Saturday, Could tenth CFM thirteenth Anniversary Social gathering at 5 pm! Mark your calendars and are available rejoice with us as we bask in meals, drinks and enjoyable. Meals and drinks will likely be offered, and this yr will likely be catered by the at all times superb Marlow’s Tavern!!
Thursday, Could fifteenth CFM Carry-A-Pal Day! Invite a buddy or household to affix you for a newbie pleasant companion exercise. Ship us their full title, contact e mail and the time you may be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
Right now’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- Hailey6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Deadlift (improve weight every set)EMOM 12Min 1: 4 Deadlifts (Tempo 3011 no bounce)Min 2: 5 Tall Touchdown Field JumpsMin 3: Relaxation
B. 3 Rounds [18min cap]20 Single Arm DB Overhead Lunges (10L/10R) (50/35)20 Burpees20 DB Cling Snatch (10R/10L) (50/35)
Put up load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.
