Exercise of the Day (WOD)
A. Entrance Squat5-3-2-2-1-1-1-1
B. EMOM 12Min 1: 5-15 Toes to BarMin 2: 10-20 Hole RocksMin 3: 10-15 Standing Plate Twist (35/25) (R+L=1)
Submit load for squat and fewest reps accomplished of every motion in EMOM.Ex: 325#, 15, 20, 15 Rx.
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Occasion 5-9 pm!
Thursday, December twelfth and 19st CFM Carry-A-Pal Days! Invite a buddy or household to affix 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 upfront. #BYOF Carry Your Personal Pal!
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: 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…
“Miami Rain”AMRAP 16Rx40 Alt DB Snatches (50/35)40 Pull Ups30 DB Burpees (50/35’s)30 Chest to Bar Pull Ups20 Satan’s Press (50/35’s)20 Bar Muscle Ups
Intermediate40 Alt DB Snatches (35/20)40 Leaping Pull Ups30 DB Burpees (35/20’s)30 Pull Ups20 Satan’s Press (35/20’s)20 Chest to Bar Pull Ups
Scaled40 Alt DB Snatches (25/15)40 Leaping Pull Ups30 DB Burpees (25/15’s)30 Ring Rows20 Satan’s Press (25/15’s)20 Pull Ups
Submit reps accomplished for AMRAP. Ex: 243 Rx
