Exercise of the Day (WOD)
A. Pause Entrance Squat5 x 2 @ 76-78-80-82-84%*pause 3 seconds every rep*relaxation 3 minutes between units
B. AMRAP 1020 Burpees Over Bar30 Snatches (75/55)40 Wallballs (20/14)
Put up load for squats and rounds for AMRAP. Ex: 275#, 2+9 Rx.
Upcoming Occasions
Thursday, November 14th CFM Deliver-A-Good friend Day! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you may be attending to order their spot upfront. #BYOF Deliver Your Personal Good friend!
Saturday, December seventh Save the date! CFM Vacation Occasion 5-9 pm!
As we speak’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Gymnasium- Isabelle12n: 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. Weighted Pull Ups4 units of three
B. 4 Rounds [24min cap]100 Double Unders10/10 Single Arm DB Hold Clear & Jerk (50/35)100 Double Unders20 Alternating DB Field Step Ups (50/35) (24/20)
Put up load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.
