Exercise of the Day (WOD)
. Energy Clean4 units of three reps 80% of 1RMRest 3 minutes between units
B. EMOM 16Min 1: Toes to BarMin 2: Bar Dealing with BurpeesMin 3: Grasp Energy Clear (120/85) (Rx+ 155/105)Min 4: Relaxation
Submit load for clear and whole reps from the EMOM. Ex: 215#, 182 Rx+
Upcoming Occasions
Saturday, July 4th CFM closed for the 4th of July. We resume common schedule Sunday. See SugarWOD for at dwelling or outside exercise choice.
Thursday, July sixteenth CFM Carry-A-Buddy Day! Invite a buddy or household to hitch you for a newbie pleasant associate exercise. Ship us their full identify, contact electronic mail and the time you’ll be attending to order their spot prematurely. #BYOF Carry Your Personal Buddy!
At this time’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. E3MOM12Min 1: 5 Again Squat (75% of 1RM)Min 2: 8-12 Push UpsMin 3: 5-8 Strict Chin Ups
B. 2 Units For TimeIn a 6 minute window full:1000/850m Row100 Double UndersRest reminder of the timeStart 2nd set on the 10 minute mark
Submit load for squats and time for every set. Ex: 320#, 4:45, 4:51 Rx.
