Exercise of the Day (WOD)
A. Fran21-15-9 Rep Rounds For Time:Thrusters (95/65)Pull-ups
B. EMOM 12Min 1: Pigeon Stretch RMin 2: Pigeon Stretch LMin 3: 30-45 sec L-sit HangMin 4: Scorpion Stretch RMin 5: Scorpion Stretch LMin 6: 30-45 sec Elbow Plank Maintain
Put up the time for the WOD. Ex: 3:42 Rx
Upcoming Occasions
Wednesday, June 18th CFM Carry-A-Buddy Day! Invite a good friend or household to affix you for a newbie pleasant companion exercise. Ship us their full identify, contact electronic mail and the time you can be attending to order their spot upfront. #BYOF Carry Your Personal Buddy!
Saturday, June twenty first OUT Athletics Exercise in assist of the OUT Basis and in celebration of PRIDE! This can be a Saturday companion WOD however 100% inclusive for all health ranges so mark your calendars and invite a good friend to sweat for a trigger! This can be similar to one other Carry-a-Buddy Day!
At this time’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Fitness center- Stasia12n: 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…
A. Row Intervals800m – 600m – 400m – 200mRest 1:1During relaxation, Accumulate 1 minute plank maintain between every interval
B. 4 Rounds For Quality10 Rower Pike Ups8/8 Dumbbell CurlsDouble Unders (Lower than 60% of max)
Put up cumulative time for row intervals (not together with relaxation and never together with plank) and fewest reps of unbroken double unders.Ex: 7:04, 88 Rx
