Upcoming Occasions
Wednesday, April Seventeenth-Twenty second Particular person and Age Group Quarterfinals. The 4 Quarterfinal exercises might be launch on Wednesday, April Seventeenth and we’ll full 1 exercise every day within the group lessons beginning on Thursday by means of Sunday. There might be scaling choices for all of us identical to common group lessons and we will cheer on and help our athletes who’ve certified for Quarterfinals and who’re competing over the weekend!
Thursday, April twenty fifth CFM Carry-A-Pal Day! Invite a buddy or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact e mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
At this time’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Gymnasium- Stasia12n: All Ranges CrossFit- Hailey1:00p: Open Gymnasium- Hailey4:00p: Open Gymnasium- Hailey5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
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 Leap Overs (20/24″)
Put up squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
And coming tomorrow…
A. Push Press and Pistols3-3-3-3-35/5 weighted pistols after every set rising 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
