Exercise of the Day (WOD)
“Miami Rain”RxAMRAP 1640 Alt DB Snatches (50/35)40 Pull Ups30 DB Burpees (50/35’s)30 Chest to Bar Pull Ups20 Satan’s Press (50/35’s)20 Bar Muscle Ups
IntermediateAMRAP 1640 Alt DB Snatches (35/20)40 Leaping Pull Ups30 DB Burpees (35/20’s)30 Pull Ups20 Satan’s Press (35/20’s)20 Chest to Bar Pull Ups
ScaledAMRAP 1640 Alt DB Snatches (25/15)40 Leaping Pull Ups30 DB Burpees (25/15’s)30 Ring Rows20 Satan’s Press (25/15’s)20 Pull Ups
Submit reps accomplished for AMRAP. Ex: 243 Rx
Upcoming Occasions
Thursday, October sixteenth CFM Carry-A-Buddy Day! Invite a good friend or household to affix you for a newbie pleasant accomplice exercise. Ship us their full title, contact electronic mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Buddy!
As we speak’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. Squat Waves E3MOM 18Back Squat 1 x 5 @ 75% BSFront Squat 1 x 1 @ 75% FSBack Squat 1 x 5 @ 75% BSFront Squat 1 x 1 @ 80% FSBack Squat 1 x 5 @ 75% BSFront Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec relaxation)Min 1: Lifeless Hold L-sit HoldMin 2: Reverse Plank HoldMin 3: Candlestick Maintain
Submit load for again squat and heavy entrance squat Ex: 305, 300
