Exercise of the Day (WOD)
A. EMOM 20Min 1: 10 Wall Balls (20/14 to 11/10’)Min 2: 12 Banded Straight Arm Pull DownsMin 3: 50ft Strolling LungeMin 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders20/20 Facet Plank Rev-Fly4/4 Desk Prime Y-hold (15 sec maintain) “Palm dealing with down”15 Scapular Pushups4 units Bent Over T’s [5 reps + Overload] “Thumbs up”4 units Bent Over W’s [5 reps + Overload] “Pinkies up”15/15 Facet Ext Rot. w/ 2.5-15#
Publish fewest reps accomplished every minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Celebration 6-9 pm!
Thursday, December eleventh and 18th CFM Convey-A-Good friend Days! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact e-mail and the time you can be attending to order their spot prematurely. #BYOF Convey Your Personal Good friend!
At this time’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Isabelle1:00p: Open Fitness center- Isabelle4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
A. Strict Pull ups1 set max repsRest 3 minutes1 set max reps
B. For Time [12min cap]60 Deadlift (115/85)45 Overhead Squat (115/85)30 Shoulder to Overhead (115/85)
Intermediate = 95/65Scaled = 75/55
Publish reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
