Exercise of the Day (WOD)
4 Rounds [16min cap]8 Bar Muscle Ups12 Burpees Over the DB16 Alternating DB Snatches (50/35) (Rx+ 70/50)
Put up time for the WOD. Ex: 9:20 Rx
Upcoming Occasions
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Thursday, August 14th CFM Carry-A-Pal Day! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact e-mail and the time you may be attending to order their spot upfront. #BYOF Carry Your Personal Pal!
As we speak’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Sofia7:00p: All Ranges CrossFit- Sofia
And coming tomorrow…
A. Rope ClimbsPractice rope climb progressions**All athletes should put on lengthy socks or shin guards to guard shins when climbingEMOM 8Min 1: 1-5 Rope ClimbsMin 2: Relaxation
B. 3 Rounds [20min cap]567m Run20 DB Field Step Overs (50’s/35’s)(24/20)20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Put up time for the WOD. Ex: 15:43 Rx
