Exercise of the Day (WOD)
A. Weighted Pull Ups4 units of three
B. 2 Rounds [24min Cap]30/24 Cal Row20 Burpee Pull-Ups30/24 Cal Row20 Burpee Field Bounce Overs (24/20”)
Publish load for pull-ups and time for the WOD. Ex: 53#, 16:10 Rx
Upcoming Occasions
Thursday, November twentieth CFM Carry-A-Good friend Day! Invite a good friend or household to hitch you for a newbie pleasant companion exercise. Ship us their full title, contact e-mail and the time you’ll be attending to order their spot prematurely. #BYOF Carry Your Personal Good friend!
Saturday, December thirteenth Save the date! CFM Vacation Occasion 6-9 pm!
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. Pause Entrance Squat5 x 2 @ 76-78-80-82-84%*pause 3 seconds every rep*compete 1 set each 3:30
B. AMRAP 1210 DB Field Step Overs (50’s/35’s)15 Snatches (75/55)20 Wallballs (20/14 at 10/9ft)
Publish load for squats and rounds for AMRAP. Ex: 275#, 5+22 Rx.
