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 (going through wall)Min 3: Pigeon
Publish load for squat and and complete pull ups. Ex: 295#, 64 Rx.
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Social gathering 5-9 pm!
CFM Thanksgiving Schedule
Wednesday: Common morning, midday courses. Closed eveningThursday & Friday: Blissful Thanksgiving! CFM Closed.Saturday & Sunday: Resume common schedule
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. 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
Publish load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
