Exercise of the Day (WOD)
A. Entrance Squat1 x 5 @ 73percent1 x 4 @ 78percent2 x 3 @ 83percent1 x max reps @ 83%
B. AMRAP 1212 DB Bench (50’s/35’s)12 Wall Balls (20/14)12 DB Snatch (50/35)12 DB Going through Burpees
Put up closing load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.
Upcoming Occasions
Friday, November 1st On line casino Evening & Halloween Celebration!! 6-8pm at CFM!
At this time’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Health club- Stasia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
And coming tomorrow…
A. Each 5 minutes for 4 rounds complete25/20 Cal Row8 Overhead Squats (60-65-70-75% 1 RM)
B. EMOM 10Min 1: 6-10 Ring Rows (Parallel)Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)
Put up load for overhead squats. Ex: 135-145-155-165#
