Exercise of the Day (WOD)
A. E3MOM 153 Deadlifts (no bounce)4 Kneeling Leap to Squat(Rx+ Kneeling Leap to Pistol 2/2)
B. 10 Rounds [16min cap]1 Rope Climb**2 Deadlifts (165/110) (Rx+ 205/135)3 Entrance Squats
**All athletes should put on lengthy socks, shin sleeves, or shin safety for rope climbs.
Submit load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.
Upcoming Occasions
Thursday, Could fifteenth CFM Deliver-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e-mail and the time you can be attending to order their spot prematurely. #BYOF Deliver Your Personal Good friend!
Sunday, Could twenty fifth Memorial Murph at 08:30 at CFM! Now we have 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.
At this time’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…
A. L-sit HoldIn quarter-hour– Apply L-sit maintain progressions.– Full 1 max L-sit Maintain for time.– L-sit maintain rings at 30” with ft above 30” field (straight legs) = Benchmark Rx Normal.– Rx+ L-sit palms on the ground
B. 3 Rounds [15min cap]400m Run21 Kettlebell Swings (35/53)15 Toes to Bar
Submit time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
