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.
