Exercise of the Day (WOD)
A. Weighted Pull Ups4 units of three
B. 4 Rounds [24min cap]100 Double Unders10/10 Single Arm DB Hold Clear & Jerk (50/35)100 Double Unders20 Alternating DB Field Step Ups (50/35) (24/20)
Put up load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.
Upcoming Occasions
Thursday, November 14th CFM Deliver-A-Good friend Day! Invite a good friend or household to affix you for a newbie pleasant companion exercise. Ship us their full title, contact e-mail and the time you can be attending to order their spot prematurely. #BYOF Deliver Your Personal Good friend!
Saturday, December seventh Save the date! CFM Vacation Get together 5-9 pm!
Immediately’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. DeadliftHeavy set of 5 reps
B. 5 Rounds Not For Time15 GHD Sit Ups / Weighted Sit Ups / Strict T2B*40ft Handstand Stroll
*Choose a motion or alternate every spherical for difficult ab work
Put up load for deadlift. Ex: 385#
