Exercise of the Day (WOD)
A. Squat Waves E3MOM 18Back Squat 1 x 5 @ 75% BSFront Squat 1 x 1 @ 75% FSBack Squat 1 x 5 @ 75% BSFront Squat 1 x 1 @ 80% FSBack Squat 1 x 5 @ 75% BSFront Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec relaxation)Min 1: Lifeless Hold L-sit HoldMin 2: Reverse Plank HoldMin 3: Candlestick Maintain
Put up load for again squat and heavy entrance squat Ex: 305, 300
Upcoming Occasions
Thursday, October sixteenth CFM Carry-A-Pal Day! Invite a pal or household to hitch you for a newbie pleasant associate exercise. Ship us their full identify, contact e-mail and the time you’ll be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
At this time’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: 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. Strict Muscle UpsIn 10 minutes work on strict muscle up transitions
B. E4MOM for 16min200m Run50 Double Unders5 Ring Muscle Ups
Document time to finish slowest spherical Ex: 2:32 Rx
