Exercise of the Day (WOD)
A. Again Squat3-3-2-2-2-1-1-1-1
B. EMOM 9Min 1: Max Handstand HoldMin 2: 7 Reverse BurpeesMin 3: 7/7 Single Arm Bent Over Dumbbell Row
Put up load for squat and time for handstand maintain. Ex: 410#, 34 sec
Upcoming Occasions
Thursday, Might 14th CFM Convey-A-Buddy Day! Invite a buddy 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, Might twenty third Memorial Murph at 08:30 at CFM! We’ve got a novel alternative to supply each a service and expertise for all those that take part within the Memorial Murph WOD and share within the remembrance of an American Hero. Meet on the gymnasium within the morning for the WOD.
Monday, Might twenty fifth CFM Closed for Memorial Day!
Saturday, Might thirtieth CFM 14th Anniversary Occasion at 5 pm! Mark your calendars and are available have a good time with us as we bask in meals, drinks and enjoyable. Meals and drinks will probably be offered, and this 12 months will probably be catered by the at all times superb Marlow’s Tavern!!
At this time’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Patrick7:00p: All Ranges CrossFit- Patrick
And coming tomorrow…
A. EMOM 12Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)Min 2: 20 sec Chin Over Bar Maintain
B. 2 Rounds for Max Reps3 Minutes: Shuttle Sprints (25-25ft)1 Minute: Alternating DB Snatches (50/35)1 Minute: Sit Ups1 Minute: Wall Balls (20/14 at 10/9ft)3 Minutes: Relaxation
Put up complete reps from intervals. Ex: 232 Rx.
