Exercise of the Day (WOD)
A. Row Intervals800m – 600m – 400m – 200mRest 1:1During relaxation, Accumulate 1 minute plank maintain between every interval
B. 4 Rounds For Quality10 Rower Pike Ups8/8 Dumbbell CurlsDouble Unders (Lower than 60% of max)
Publish cumulative time for row intervals (not together with relaxation and never together with plank) and fewest reps of unbroken double unders.Ex: 7:04, 88 Rx
Upcoming Occasions
Wednesday, June 18th CFM Convey-A-Buddy Day! Invite a good friend or household to affix you for a newbie pleasant accomplice exercise. Ship us their full title, contact electronic mail and the time you can be attending to order their spot prematurely. #BYOF Convey Your Personal Buddy!
Saturday, June twenty first OUT Athletics Exercise in assist of the OUT Basis and in celebration of PRIDE! This will likely be a Saturday accomplice WOD however 100% inclusive for all health ranges so mark your calendars and invite a good friend to sweat for a trigger! This will likely be similar to one other Convey-a-Buddy Day!
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- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- Hailey
And coming tomorrow…
A. Energy CleanIn 20 minutes work as much as a heavy single energy cleanStart at 65% and improve weight throughout 5-8 singlesWork to a brand new 1RM or end with 3 heavy singles at 85-90%
B. EMOM 12Min 1: Strict Handstand Push UpsMin 2: 1 set of Kettlebell Deadlift (70’s/53’s)Min 3: 1 set of DB Squats (50’s/35’s)
Publish load for energy clear and whole reps from every motion within the EMOM. Full as many units throughout the minute for strict hspu as desired. Full just one set for deadlift and squats.Ex: 275#, 30, 48, 42 Rx
