Exercise of the Day (WOD)
A. CrossoversIn 10 minutes apply crossover progressionsThen 2 minutes max reps crossovers
B. Associate WODAMRAP 204 Wall Walks20 Synchronized Sit-ups60 Crossovers20 Medball Sit-ups (20/14)
1 associate working at a time besides each companions synchronized on the first set of sit-ups. All of the reps are crew totals. Partition the reps any manner.
Submit rounds and reps accomplished. Ex: 5+18 Rx.
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Celebration 6-9 pm!
Thursday, December eleventh and 18th CFM Carry-A-Pal Days! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full identify, contact e-mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
Immediately’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: All Ranges CrossFit- Sofia1:00p: Open Gymnasium- Sofia4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
Struggle Club3 Rounds for Whole Reps1:00 Thrusters (95/65 lb)1:00 Energy Cleans (95/65 lb)1:00 Field Bounce-Overs (24/20 in)1:00 Pull-Ups1:00 Cal Echo Bike1:00 Relaxation
With a working clock full one minute of max repetitions every of thrusters, energy cleans, field jump-overs, pull-ups, and energy on the bike (every calorie equals one rep). Transfer instantly from one station to the subsequent. After the minute on the bike, relaxation for one minute. Full three rounds. Rating is the overall variety of repetitions accomplished in all three rounds.
Submit whole reps accomplished. Ex: 264 Rx
