Exercise of the Day (WOD)
A. CleanE2MOM 14Pause Clear (Contact & Go; Pause at place 1 every rep)3-3-3Hang Clear (place 2)3-3-3-3Add weight every set; 40-80%
B. 4 setsAMRAP 2Open: 50 Double Unders7 Bar Dealing with Burpees7 DB Squats (50’s/35’s)Relaxation 2 minutesContinue the AMRAP the place you left off after opening with 50 double unders every set.
Submit load for clear and rounds and reps for the AMRAPs. Ex: 215#, 11+5 Rx.
Upcoming Occasions
Friday, July 4th CFM closed for 4th of July. Common schedule on Thursday and Saturday.
Thursday, July seventeenth CFM Deliver-A-Buddy Day! Invite a good friend or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact electronic mail and the time you may be attending to order their spot upfront. #BYOF Deliver Your Personal Buddy!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Health club- Isabelle12n: All Ranges CrossFit- Javi1:00p: Open Health club- Javi5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Stasia7:00p: All Ranges CrossFit- Hailey8:00p: Open Health club- Hailey
And coming tomorrow…
“Cliffhanger”For Time [18min cap]40 Alt DB Snatch (50/35)40 Toes to Bar30 2-DB Field Step Overs (50’s/35’s) at 24/20″30 Toes to Bar20 Grasp Energy Cleans (120/85)*20 Toes to Bar10 Grasp Energy Snatch (120/85)*10 Toes to Bar*(Rx+ 155/105)
Submit time for the WOD Ex: 13:10 Rx+
