Exercise of the Day (WOD)
A. Handstand PushupsEMOM 10 (30 sec work: 30 sec relaxation)Min 1: Handstand Pushups (Rx+ = Strict)Min 2: Elbow Plank Maintain
B. 5 Rounds [10min cap]30 Double Unders8 Energy Cleans (50% 1RM)
Publish whole push up reps and time for the WOD..Ex: 32 Rx+, 6:49 @ 125#.
Upcoming Occasions
Thursday, October sixteenth CFM Carry-A-Pal 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 can be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: 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…
A. 15-12-9-6-3 [10min cap]Lateral Burpees Over the BarThrusters (35% or much less of 1 RM)
B. EMOM 12Min 1: Hole RocksMin 2: Strict Pull Ups (Rx+ = Strict C2B)MIn 3: Relaxation
Publish time for the WOD and weight and fewest reps within the EMOM.Ex: 7:20 75#, 20,8 Rx
