Exercise of the Day (WOD)
A. Ring ComplexE4MOM 168 Strict Ring Pull Ups (Rx+ = Chest to rings)5 Muscle Up Transition (low or excessive rings)5 Ring Dips
B. 4 Rounds [10min cap]3 Squat Cleans (70% 1 RM)15 Toes to Bar
Put up time for the WOD and cargo for clear. Ex: 6:10 @ 215# Rx
Upcoming Occasions
Saturday, October twenty sixth Changemaker Problem at 8:00 am at Metropolis of Refuge. Groups of three will compete 10km row for time. All donations and proceeds of the occasion go to supporting Noble Clay Health’s mission to enhance entry to health, diet, and life-style teaching to underserved communities in Atlanta and throughout the nation. That is open to all members and the gymnasium will likely be closed Saturday morning for this occasion. Members can also have the choice to finish the Changemaker benchmark checks and exercise!Be a Changemaker and donate right here or signal as much as take part within the exercise: https://charity.pledgeit.org/10k
Friday, November 1st On line casino Night time & Halloween Celebration!! 6-8pm at CFM!
At the moment’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Health club- Isabelle12n: 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 4 @ 80% BSFront Squat 1 x 1 @ 78% FSBack Squat 1 x 4 @ 80% BSFront Squat 1 x 1 @ 83% FSBack Squat 1 x 4 @ 80% BSFront Squat 1 x 1 @ 88% FS
B. EMOM 10Min 1: Candlestick maintain to straddle stretchMin 2: L-sit maintain (20-30 seconds)
Put up load for again squat and heavy entrance squat Ex: 315, 305
