Exercise of the Day (WOD)
A. Squat CleansE2M 12Pause Squat Clear(Pause at place 1 from the bottom every rep; Contact & Go)3-3Hang Squat Clear (place 2)3-2-1-1Add weight every set
B. AMRAP 153 Bar Muscle Ups5 Squat Cleans (155/105)7 Field Jumps (30/24)
Submit load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx
Upcoming Occasions
Thursday, July sixteenth CFM Deliver-A-Pal Day! Invite a pal or household to hitch you for a newbie pleasant companion 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 Pal!
Saturday, July 18th Odyssey Companion WOD & Film Premiere
Saturday, July twenty fifth Spider-Man WOD & Friday, July thirty first Model New Day Film Premiere
Saturday, August 1st Rise Up Competitors. We’ve 2 CFM Groups competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to look at in particular person!
Saturday, August eighth Save the date! 31Heroes Charity & Fundraising WOD!!
As we speak’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Gymnasium- Isabelle12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Gymnasium- Michael
And coming tomorrow…
For Time [15min cap]10 Devils Press (35’s/25’s)400m Run20 Double DB Snatch400m Run30 Double DB Hold Clear & Jerk400m Run
Submit time for the WOD. Ex: 10:25 Rx.
