Exercise of the Day (WOD)
A. 5 Rounds [15min cap]40 second Double KB Rack Maintain (53’s/35’s)250/200m Row
B. 4 Rounds [16min cap]10 Deadlifts (225/155)15 Pull Ups (Rx+ = C2B)20 Field Leap Overs (24/20)
Submit time for Row Sprints and time for 4 rounds.Ex: 9:45 Rx, 9:49 Rx
Upcoming Occasions
Thursday, Could 14th CFM Carry-A-Pal Day! Invite a buddy or household to affix you for a newbie pleasant companion exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
Saturday, Could twenty third Memorial Murph at 08:30 at CFM! We’ve a singular alternative to supply each a service and expertise for all those that take part within the Memorial Murph WOD and share within the remembrance of an American Hero. Meet on the health club within the morning for the WOD.
Monday, Could twenty fifth CFM Closed for Memorial Day!
Saturday, Could thirtieth CFM 14th Anniversary Celebration at 5 pm! Mark your calendars and are available have fun with us as we bask in meals, drinks and enjoyable. Meals and drinks will likely be supplied, and this yr will likely be catered by the at all times wonderful Marlow’s Tavern!!
At present’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. Snatch7 units of 1 repIn 20 minutes work as much as a heavy single snatch
B. For time [9min cap]30 Burpees Over Bar30 Snatch (75/55)30 Burpees Over Bar
Submit load for snatch and time for the WOD: Ex. 210#, 5:31 Rx
