Exercise of the Day (WOD)
A. Energy Clear & Jerk15min to work to a Heavy Advanced:Energy Clear + Entrance Squat + Push Jerk + Break up Jerk
B. For Time [9min cap]15 Burpees over the Bar8 Clear & Jerks (185/125)12 Burpees over the Bar7 Clear & Jerks9 Burpees over the Bar6 Clear & Jerks
Submit load for complicated and time for the WOD. Ex: 220#, 5:36 Rx.
Upcoming Occasions
Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Speak to your coach or classmates to discover a accomplice to work with on Saturday! Every of the three exercises that Saturday morning within the competitors will emphasize a special facet of our coaching with conditioning, weightlifting power, and CrossFit expertise. Divisions can be identical gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to take part and expertise the enjoyable, supportive surroundings, and pleasure of our In-Home competitors! Join on the fitness center or click on right here for occasion particulars and to register!
In the present day’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- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
A. DB Bulgarian Break up SquatFarmer carry fashion DB maintain in every hand5 x 6/6
B. AMRAP 42 Rope Climbs*14 Pistols11 Hand Launch Push UpsRest 4 minutes and repeat AMRAP 4. Proceed the AMRAP the place you left off.
*All athletes should put on lengthy socks or pants to guard shins for rope climbs.
Submit rounds and reps for the AMRAP. Ex: 4+2 Rx.
