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 Soar Overs (24/20)
Submit time for Row Sprints and time for 4 rounds.Ex: 9:45 Rx, 9:49 Rx
Upcoming Occasions
Saturday, Could tenth CFM thirteenth Anniversary Get together at 5 pm! Mark your calendars and are available have fun with us as we take pleasure in meals, drinks and enjoyable. Meals and drinks will likely be offered, and this yr will likely be catered by the all the time superb Marlow’s Tavern!!
Thursday, Could fifteenth CFM Carry-A-Buddy Day! Invite a good friend or household to hitch you for a newbie pleasant accomplice 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 Buddy!
As we speak’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Health club- Stasia12n: All Ranges CrossFit- Hailey1:00p: Open Health club- Hailey4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Sofia6:00p: All Ranges CrossFit- Sofia7:00p: Weightlifting- David
And coming tomorrow…
“Midtown Catch”`A. For Time [12min cap]15 Burpees Over Bar40/30 Calorie Row15 Burpees Over Bar500m Run15 Burpees Over Bar
B. In 8 minutes after half A:Set up A Heavy Single Snatch
Submit time for the WOD and cargo for snatch: Ex. 8:20 Rx, 215#
