Exercise of the Day (WOD)
A. Deadlift3 units of three repsSuper set with 10 weighted straight leg sit ups
B. 2 Rounds [14min cap]25 Overhead Squats (75/55)50 Double Unders30/25 Cal Row50 Double Unders
Submit load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Occasion 6-9 pm!
Thursday, December eleventh and 18th CFM Convey-A-Pal Days! 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 may be attending to order their spot upfront. #BYOF Convey Your Personal Pal!
CFM Thanksgiving Schedule
Wednesday: Common morning, midday courses. Closed eveningThursday: Comfortable Thanksgiving! CFM Closed.Friday: Midday class.Saturday & Sunday: Resume common schedule.
In the present day’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. 3 Rounds For Time [18min cap]10 Satan’s Press (50’s/35’s)20 Toes to Bar30 Wall Balls (20/14)
B. EMOM 15Min 1: Scapular RaisesMin 2: Shoulder Ext RotationMin 3: Banded WY NegativeMin 4: Pec Shoulder StretchMin 5: Relaxation
Submit time for the WOD. Ex: 14:40 Rx
