Exercise of the Day (WOD)
A. AMRAP 610 Entrance Squats (45%)10 Toes to Bar
B. EMOM 10Min 1/2 – LizardMin 3/6 – Handstand HoldMin 4/5 – PigeonMin 7/10 – V-sit HoldMin 8/9 – Scorpion
Submit load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.
Upcoming Occasions
Saturday, November ninth Hero WOD Chad 1000x at 10 AM. The Exercise: 1,000 field step-ups accomplished as a group, accomplice, or particular person for time.Sara Wilkinson, GORUCK, and CrossFit current the hero exercise “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 as a result of results of quite a few deployments, a number of TBIs, blast wave accidents and PTSD. Our objective is to honor Chad’s life and legacy and to boost consciousness for suicide prevention.
Thursday, November 14th CFM Carry-A-Buddy Day! Invite a good friend or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact e mail and the time you may be attending to order their spot prematurely. #BYOF Carry Your Personal Buddy!
Saturday, December seventh Save the date! CFM Vacation Get together 5-9 pm!
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Hailey1:00p: Open Gymnasium- Hailey4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Luke6:00p: All Ranges CrossFit- Luke7:00p: Weightlifting- David
And coming tomorrow…
A. E2MOM For 10 Minutes7 Deadlifts5 Cling Energy Cleans3 Push Jerks@ 70-80% 1 RM Clear & Jerk
B. EMOM 16Min 1 – Scapular RaisesMin 2 – Shoulder Ext RotationMin 3 – WY NegativeMin 4 – Pec Shoulder Stretch
Submit load for the EMOM. Ex: 195#
