Exercise of the Day (WOD)
A. Strict Press3-3-3-3increasing weight
B. DeadliftIn quarter-hour work as much as a 3RM (85-92% 1RM)Then Superset3 x 10 DB Curls3 x 10 DB Overhead Triceps Extension3 x 10 DB Scapular Raises (1 sec pause)2 x 3 Deadlift @ 90% of 3RM
Publish load for press and deadlift. Ex: 160#, 400# Rx.
Upcoming Occasions
Thursday, September 18th CFM Carry-A-Buddy Day! Invite a good friend or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e mail and the time you can be attending to order their spot upfront. #BYOF Carry Your Personal Buddy!
Right now’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Fitness center- Isabelle12n: 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. Velocity Step3 units of max pace step in 1 minuteRest 3 minutes between efforts
B. E5M x 4 Rounds10/10 KB Grasp Snatch (53/35)20 Wallball (20/14) to 10/9ft20/15 Cal Row
Publish max pace step and slowest interval. Ex: 95, 2:25 Rx.
