Exercise of the Day (WOD)
A. Deadlift (improve weight every set)EMOM 12Min 1: 4 Deadlifts (Tempo 3011 no bounce)Min 2: 5 Tall Touchdown Field JumpsMin 3: Relaxation
B. 3 Rounds [18min cap]20 Single Arm DB Overhead Lunges (10L/10R) (50/35)20 Burpees20 DB Dangle Snatch (10R/10L) (50/35)
Submit load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.
Upcoming Occasions
Saturday, Could tenth CFM thirteenth Anniversary Celebration at 5 pm! Mark your calendars and are available rejoice with us as we bask in meals, drinks and enjoyable. Meals and drinks might be offered, and this 12 months might be catered by the all the time wonderful Marlow’s Tavern!!
Thursday, Could fifteenth CFM Deliver-A-Buddy Day! Invite a pal or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact electronic mail and the time you may be attending to order their spot upfront. #BYOF Deliver Your Personal Buddy!
Immediately’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Gymnasium- Isabelle12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
A. Clear ComplexEMOM 15Min 1: Clear + Dangle CleanMin 2: 10 Alt Seated Arnold Press (from the ground)Min 3: Relaxation
B. 4 Rounds [12min cap]220m Run20 Push Ups
Submit load for clear advanced and time for the WOD. Ex: 245#, 6:48 Rx.
