Exercise of the Day (WOD)
A. Squat Waves E3MOM 18Back Squat 1 x 2 @ 85% BSFront Squat 1 x 1 @ 83% FSBack Squat 1 x 2 @ 85% BSFront Squat 1 x 1 @ 88% FSBack Squat 1 x 2 @ 85% BSFront Squat 1 x 1 @ 93% FS
B. EMOM 12Min 1: 12 Deficit Push UpsMin 2: 8 Candlestick to StraddleMin 3: 20/20 sec Facet Plank Maintain
Submit load for again squat and heavy entrance squat. Ex: 335, 325#
Upcoming Occasions
Thursday, November twenty first 2nd CFM Convey-A-Good friend Day this month! Invite a buddy 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 prematurely. #BYOF Convey Your Personal Good friend!
Saturday, December seventh Save the date! CFM Vacation Celebration 5-9 pm!
Right now’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…
AMRAP 54 Energy Cleans (60% 1RM C&J)3 Push Jerks2 Muscle Ups-Relaxation 5 min-AMRAP 54 Energy Cleans (60% 1RM C&J)3 Push Jerks2 Muscle Ups
Proceed 2nd AMRAP the place you left off. Submit rounds and reps accomplished. Ex: 7+5 @ 165# Rx
