Exercise of the Day (WOD)
A. E4MOM 16Min 1: 3 DeadliftMin 2: 30 sec Handstand HoldMin 3: 5-8 Weighted Pull UpsMin 4: Relaxation
B. 4 Rounds [12min cap]15/12 Cal Row300-ft Single Arm Farmer’s Stroll (53/35)
Publish load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
Upcoming Occasions
Thursday, August 14th CFM Deliver-A-Good friend Day! Invite a pal or household to affix you for a newbie pleasant associate exercise. Ship us their full title, contact e mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Good friend!
In the present day’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- Michael
And coming tomorrow…
A. “Hanging Out”Rep Rounds For Time [18min cap]10-9-8-7-6-5-4-3-2-1Hang Squat Clear Thruster (75/55) (Rx+ 95/65)Burpee Field Soar Overs (24/20)
B. CORE CASHOUT3 Units ofMax Hole Rocks60 seconds Chin Up Grip Maintain (Rx+ Fats Gripz)Relaxation 2 minutes between units
Publish time for the WOD. Ex: 12:10 Rx+
