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Home CrossFit

THUR 11.21.24 Bring-A-Friend Day!!

November 21, 2024
in CrossFit
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THUR 11.21.24 Bring-A-Friend Day!!


Sofia

Exercise of the Day (WOD)

A. Bench Press3-3-3-3

Associate WODB. 4 Rounds [20min cap]20/16 Cal Bike20 Bench Press (135/85) (Rx+ 165/105)20 Medball Sit-ups (20/14)20 Burpees

All of the reps are staff totals. 1 accomplice working at a time. Companions should full a minimal of three burpees earlier than switching.

Submit load for bench and time for the WOD. Ex: 215#, 16:10 Rx.

Upcoming Occasions

Thursday, November twenty first 2nd CFM Deliver-A-Good friend Day this month! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e-mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Good friend!

Saturday, December seventh Save the date! CFM Vacation Social gathering 5-9 pm!

Immediately’s schedule

6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Luke6:00p: All Ranges CrossFit- Luke7:00p: Weightlifting- David

And coming tomorrow…

A. EMOM 15Min 1: 10 Overhead Squat (120/85)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.



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Tags: 11.21.24BringAFriendDAYTHUR
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