Exercise of the Day (WOD)
A. CrossoversIn 10 minutes follow crossover progressionsThen 2 minutes max reps crossovers
B. Accomplice WODAMRAP 2050 Crossovers20 Accomplice Med Ball Sit Ups (20/14)15 Burpees Over Erg20 Sit Ups25/20 Cal Row
1 Accomplice working at a time. All reps are group whole. Partition the rounds and reps anyway.
Publish rounds and reps for the WOD. Ex: 4+24 Rx
Upcoming Occasions
Thursday, September 18th CFM Carry-A-Good friend Day! Invite a good friend or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact electronic mail and the time you may be attending to order their spot prematurely. #BYOF Carry Your Personal Good friend!
Right this moment’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. Snatch + Overhead Squat5 x 1+1-Enhance the burden every set-Begin at 60%-End at 75-85% 1RM snatch/OHS-This shouldn’t be a max lift-Full 1 set each 2 minutes
B. “Nancy”5 Rounds: [24min cap]400m Run15 Overhead Squats (95/65)
Publish load for snatch complicated and time for the WOD. Ex: 185#, 15:15 Rx.
