Exercise of the Day (WOD)
A. “Hanging Out”Rep Rounds For Time [18min cap]10-9-8-7-6-5-4-3-2-1Hang Squat Clear Thruster (75/55) (Rx+ 95/65)Burpee Field Soar Overs (24/20)
B. CORE CASHOUT3 Units ofMax Hole Rocks60 seconds Chin Up Grip Maintain (Rx+ Fats Gripz)Relaxation 2 minutes between units
Submit time for the WOD. Ex: 12:10 Rx+
Upcoming Occasions
Thursday, August 14th 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 e-mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Buddy!
Sunday, August seventeenth Pop Up Deliver-A-Buddy Day!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Sofia7:00p: All Ranges CrossFit- Sofia
And coming tomorrow…
A. Energy Clear: 10 minutes each minute on the minute1 Energy Clean80% of 1 rep max
B. 4 RoundsIn 2 minutes full…20/16 Cal Echo Bike5 Energy Clear (70% or much less Half A.)Then within the remaining time…AMRAP Toes to BarRest 4 minutes between rounds
Submit load for Energy Clear and complete toes to bar accomplished. Ex: 185#, 62 @ 125# Rx.
