Exercise of the Day (WOD)
A. Entrance Squat4 x 4 @ 80%
B. AMRAP 1515/12 Calorie Row12 Kettlebell Swings (53/35)9 Goblet Squats (53/35)6 Bar Muscle Ups
Publish load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
Upcoming Occasions
Thursday, October sixteenth CFM Convey-A-Buddy Day! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you can be attending to order their spot upfront. #BYOF Convey Your Personal Buddy!
Immediately’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- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
A. Handstand Maintain PracticeEMOM 12 (30 sec work: 30 sec relaxation)Min 1: Freestanding Handstand Maintain (or development)Min 2: Handstand Maintain (or development)Min 3: Relaxation
B. AMRAP 85 Hold Energy Snatches (55% 1RM)5 Overhead Squats30 Double Unders
Publish rounds and weight for AMRAP. Ex: 6+10 @ 75#
