Exercise of the Day (WOD)
A. Bench Press3-3-3-3In 12 minutes work as much as a heavy set of 380-90% 1RMComplete 1 set each 3 minutes
Accomplice WODB. 4 Rounds [20min cap]20/16 Cal Bike20 Bench Press (135/85) (Rx+ 165/105)20 Medball Lunges (20/14) (Rx+ KB 53/35)20 Medball Sit-ups (20/14)
All of the reps are workforce totals. 1 accomplice working at a time.
Submit load for bench and time for the WOD. Ex: 215#, 18:10 Rx.
Upcoming Occasions
Thursday, November twentieth CFM Deliver-A-Pal Day! Invite a buddy 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 Deliver Your Personal Pal!
Saturday, December thirteenth Save the date! CFM Vacation Celebration 6-9 pm!
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Isabelle1:00p: Open Gymnasium- Isabelle4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
A. EMOM 15Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95)Min 2: 15/12 Cal RowMin 3: Relaxation
B. EMOM 15Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: Banded WY NegativeMin 4: Pec Shoulder StretchMin 5: Relaxation
Rating the fewest squats and cals accomplished within the EMOM. Ex: 10, 15 Rx.
