Exercise of the Day (WOD)
A. Dangle Energy Snatch:In quarter-hour work as much as a heavy triple.
B. “Really feel the Burn”3 Rounds For Time [12 Minute Time Cap]:20 Overhead Lunges (95/65)15 Toes to bar50 Double Unders
Submit load for snatch and time for the WOD. Ex: 175#, 9:40 Rx
Upcoming Occasions
Thursday, January fifteenth CFM Carry-A-Buddy Day! Invite a pal or household to affix you for a newbie pleasant associate exercise. Ship us their full identify, contact electronic mail and the time you’ll be attending to order their spot upfront. #BYOF Carry Your Personal Buddy!
Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Speak to your coach or classmates to discover a associate to work with on Saturday! Every of the three exercises that Saturday morning within the competitors will emphasize a unique side of our coaching with conditioning, weightlifting power, and CrossFit abilities. Divisions can be identical gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to take part and expertise the enjoyable, supportive atmosphere, and pleasure of our In-Home competitors! Enroll on the gymnasium or click on right here for occasion particulars and to register!
In the present day’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Health club- Isabelle12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
4 units with every set in a 7 minute window. Relaxation 2 minutes between units:
Units 1 and 32 Rounds For Time: [7min cap]15 DB Bench Press (50’s/35’s)20 Alt DB Snatch (50/35)30 Field Soar Overs (24/20)Relaxation the rest of the time if completed early.2 minutes further relaxation between units
Units 2 and 42 Rounds For Time: [7min cap]5 Wall Walks15 Burpees To Goal (above attain)20/16 Cal RowRest the rest of the time if completed early.2 minutes further relaxation between units
Submit the time for every set. If time capped, add 1 sec for every rep remaining.Ex: 5:45, 5:40, 5:39, 5:59 Rx
