Exercise of the Day (WOD)
A. Again Squat3-3-3-3-3Increasing weight every set to a heavy set of 3Complete 1 set E4M
B. AMRAP 1012 Dumbbell Hold Clear (35’s/50’s)9 Dumbbell Squats6 Dumbbell Push Jerk20 Field Bounce Overs (20/24″)
Put up squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
Upcoming Occasions
Thursday, April seventeenth CFM Convey-A-Buddy Day! Invite a pal or household to affix you for a newbie pleasant associate exercise. Ship us their full identify, contact e-mail and the time you’ll be attending to order their spot prematurely. #BYOF Convey Your Personal Buddy!
Saturday, Could tenth CFM thirteenth Anniversary Get together at 5 pm! Mark your calendars and are available rejoice with us as we take pleasure in meals, drinks and enjoyable. Meals and drinks will probably be supplied, and this yr will probably be catered by the all the time superb Marlow’s Tavern!!
Immediately’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- Michael6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
A. Push Press and Pistols3-3-3-3-35/5 weighted pistols after every set growing weightComplete 1 set of push press and pistols E4MOM
B. 5 Rounds [12min cap]10 Deadlifts (125/185)20 Hand Launch Push Ups
Put up load for press, pistols, and time for WOD.Ex: 235#, 50#, 8:49 Rx
