Exercise of the Day (WOD)
A. Energy Snatch4 units of two reps 75% of 1RMStay on the identical weight for all setsComplete the set unbroken contact and goRest 2 minutes between units
B. 5 units for complete caloriesIn a 2 minute window:10 Energy Snatch (120/85) (Rx+ 135/95)10 Burpees Over BarMax Calorie RowRest 2 minutes between units
Submit load for snatch and complete energy on the row. Ex: 170#, 88 Rx
Upcoming Occasions
Friday, July 4th CFM closed for 4th of July. Common schedule on Thursday and Saturday.
Thursday, July seventeenth CFM Carry-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact e mail and the time you can be attending to order their spot upfront. #BYOF Carry Your Personal Good friend!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
At the moment’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Health club- Stasia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
CFM Closed for 4th of July
At HomeAMRAP 20Run for distanceEvery 2 minutes together with the beginning of the workout8 Reverse Lunges8 Push Ups
Submit the gap accomplished. Ex: 2450m Rx
