Exercise of the Day (WOD)
A. Push Press and Pistols3-3-3-3-35/5 weighted pistols after every set growing weightComplete 1 set of push press and pistols E4M
B. 5 Rounds [12min cap]10 Deadlifts (125/185)20 Hand Launch Push Ups
Submit load for press, pistols, and time for WOD.Ex: 235#, 50#, 8:49 Rx
Upcoming Occasions
Thursday, April sixteenth CFM Deliver-A-Good friend Day! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e-mail and the time you’ll be attending to order their spot prematurely. #BYOF Deliver Your Personal Good friend!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Fitness center- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Fitness center- Michael
And coming tomorrow… Deliver-A-Good friend Day!
Companion WODFor Time: [30min cap]Open: 100/80 Cal Echo Bike4 Rounds200m Farmer’s Carry (50’s/35’s)12/10 Cal Row Companion 120 Dumbbell Grasp Energy Clear (50’s/35’s)12/10 Cal Row Companion 2
All of the reps are group totals. 1 accomplice working at a time. Each companions go collectively on the carry with one individual carrying each dumbbells. Only one accomplice completes every row.
Submit time to finish the WOD. Ex: 19:30 Rx.
