Exercise of the Day (WOD)
A. EMOM 12Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)Min 2: 20 sec Chin Over Bar Maintain
B. 2 Rounds for Max Reps3 Minutes: Shuttle Sprints (25-25ft)1 Minute: Alternating DB Snatches (50/35)1 Minute: Sit Ups1 Minute: Wall Balls (20/14 at 10/9ft)3 Minutes: Relaxation
Put up complete reps from intervals. Ex: 232 Rx.
Upcoming Occasions
Saturday, Could tenth CFM thirteenth Anniversary Celebration at 5 pm! Mark your calendars and are available rejoice with us as we bask in meals, drinks and enjoyable. Meals and drinks will probably be offered, and this yr will probably be catered by the all the time superb Marlow’s Tavern!!
Thursday, Could fifteenth CFM Deliver-A-Buddy Day! Invite a pal or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e mail and the time you can be attending to order their spot prematurely. #BYOF Deliver Your Personal Buddy!
In the present day’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- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Kevin8:00p: Open Health club- Michael
And coming tomorrow…
A. 5 Rounds [15min cap]40 second Double KB Rack Maintain (53’s/35’s)250/200m Row
B. 4 Rounds [16min cap]10 Deadlifts (225/155)15 Pull Ups (Rx+ = C2B)20 Field Bounce Overs (24/20)
Put up time for Row Sprints and time for 4 rounds.Ex: 9:45 Rx, 9:49 Rx
