Exercise of the Day (WOD)
A. E3MOM 12Min 1: 5 Again Squat (75% of 1RM)Min 2: 8-12 Push UpsMin 3: 5-8 Strict Chin Ups
B. 2 Units For TimeIn a 6 minute window full:1000/850m Row100 Double UndersRest reminder of the timeStart 2nd set on the 10 minute mark
Put up load for squats and time for every set. Ex: 320#, 4:45, 4:51 Rx.
Upcoming Occasions
Friday, July third: Captain America Companion WOD at CFM! Exercise is deliberate for Friday morning in every group class and we’ll cut up into groups of two. Exercise could have feats of power, ability, and stamina to finish in rounds for an AMRAP. Reserve you see on Friday morning for this superhero themed WOD! Tape palms / use gloves for boxing. Put on crimson, white, and blue! Friday Schedule: 8:30a: Open Gym9:30a: All Ranges CrossFit10:30a: All Ranges CrossFit11:45a: Yoga
Saturday, July 4th CFM closed for the 4th of July. We resume common schedule Sunday. Run 10k within the Peachtree Highway Race or see SugarWOD for at dwelling or outside exercise possibility!
Thursday, July sixteenth CFM Carry-A-Pal Day! Invite a pal or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact electronic mail and the time you can be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
Saturday, August eighth Save the date! 31Heroes Charity & Fundraising WOD!!
As we speak’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- Patrick7:00p: All Ranges CrossFit- Patrick
And coming tomorrow…
For Time [21min cap]5 Rope Climbs*25 Deadlift (225/155)50 Wall Balls (20/14 @ 10/9ft)100m KB Farmer’s Carry (70’s/53’s)50 Wall Balls (20/14 @ 10/9ft)25 Deadlift (225/155)5 Rope Climbs*
*Athletes should put on lengthy socks or shin safety to climb ropes.
Put up time for the WOD. Ex: 14:19 Rx.
