Exercise of the Day (WOD)
A. Scap Jacked2 Rounds For Quality10 Energy Slide10 Knuckle Push Up Hand Release10 Snow Angels10 Higher Wing Raise10 Decrease Wing Raise10 ATYT-Increase
B. Each 5 minutes for five rounds for load:5 Strict Press (60-75%)5/5 Bulgarian Cut up Squat5 Pike Handstand Push Ups20 Reverse Crunch
Publish load for press. Ex: 140# Rx.
Upcoming Occasions
Saturday, November eighth Hero WOD Chad 1000x at 10 AM. The Exercise: 1,000 field step-ups accomplished as a staff, associate, or particular person for time. Sara Wilkinson, GORUCK, and CrossFit current the hero exercise “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 because of the results of quite a few deployments, a number of TBIs, blast wave accidents and PTSD. Our objective is to honor Chad’s life and legacy and to boost consciousness for suicide prevention.
Thursday, November twentieth CFM Deliver-A-Good friend Day! Invite a pal or household to affix you for a newbie pleasant associate exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot prematurely. #BYOF Deliver Your Personal Good friend!
As we speak’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- Hailey7:00p: All Ranges CrossFit- Hailey8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Squat Waves E3MOM 18Back Squat 1 x 3 @ 83% BSFront Squat 1 x 1 @ 81% FSBack Squat 1 x 3 @ 83% BSFront Squat 1 x 1 @ 86% FSBack Squat 1 x 3 @ 83% BSFront Squat 1 x 1 @ 91% FS
B. 4 Rounds [10min cap]10 Burpee DB Deadlift (50’s/35’s)10 Deficit Push Ups (6/3”)
Publish load for again squat and heavy entrance squat and time for the WOD. Ex: 325, 320#, 6:12 Rx.
