WED 01.07.26

Priscilla

Exercise of the Day (WOD)

“Open Waves”4 units with every set in a 7 minute window. Relaxation 1 minute between units:

Units 1 and 32 Rounds For Time: [7min cap]15 DB Bench Press (50’s/35’s)20 Alt DB Snatch (50/35)30 Field Bounce Overs (24/20)Relaxation the rest of the time if completed early.1 minute further relaxation between units

Units 2 and 42 Rounds For Time: [7min cap]5 Wall Walks15 Burpees To Goal (above attain)20/16 Cal RowRest the rest of the time if completed early.1 minute further relaxation between units

Publish the time for every set. If time capped, add 1 sec for every rep remaining.Ex: 5:45, 5:40, 5:39, 5:59 Rx

Upcoming Occasions

Thursday, January fifteenth CFM Carry-A-Good friend Day! Invite a pal or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact electronic mail and the time you can be attending to order their spot upfront. #BYOF Carry Your Personal Good friend!

Saturday, January twenty fourth CFM Rise Up: A Scaled Competitors! Speak to your coach or classmates to discover a accomplice to work with on Saturday! Every of the three exercises that Saturday morning within the competitors will emphasize a distinct facet of our coaching with conditioning, weightlifting energy, and CrossFit abilities. Divisions will probably be similar gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to take part and expertise the enjoyable, supportive surroundings, and pleasure of our In-Home competitors! Enroll on the fitness center or click on right here for occasion particulars and to register!

Right now’s schedule

6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Sofia1:00p: Open Health club- Sofia4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Health club- Michael