Exercise of the Day (WOD)
A. Entrance Squats1 x 2 @ 77percent1 x 2 @ 82percent3 x 2 @ 87%
B. EMOM 12Min 1: 1 set Chest to Bar Pull UpsMin 2: 30 sec Handstand Maintain (dealing with wall)Min 3: Pigeon
Put up load for squat and and complete pull ups. Ex: 295#, 64 Rx.
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Get together 6-9 pm!
Thursday, December eleventh and 18th CFM Deliver-A-Buddy Days! Invite a buddy or household to affix you for a newbie pleasant companion exercise. Ship us their full title, contact electronic mail and the time you can be attending to order their spot prematurely. #BYOF Deliver Your Personal Buddy!
CFM Thanksgiving Schedule
Wednesday: Common morning, midday lessons. Closed eveningThursday: Blissful Thanksgiving! CFM Closed.Friday: Midday class.Saturday & Sunday: Resume common schedule.
At this time’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- Michael
And coming tomorrow…
A. Deadlift3 units of three repsSuper set with 10 weighted straight leg sit ups
B. 2 Rounds [14min cap]25 Overhead Squats (75/55)50 Double Unders30/25 Cal Row50 Double Unders
Put up load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
