Exercise of the Day (WOD)
For Time [21min cap]5 Rope Climbs*25 Deadlift (225/155)50 Wall Balls (20/14 @ 10/9ft)100m KB Farmer’s Carry (70’s/53’s)50 Wall Balls (20/14 @ 10/9ft)25 Deadlift (225/155)5 Rope Climbs*
*Athletes should put on lengthy socks or shin safety to climb ropes.
Put up time for the WOD. Ex: 14:19 Rx.
Upcoming Occasions
Friday, July 4th CFM closed for 4th of July. Common schedule on Thursday and Saturday.
Thursday, July seventeenth CFM Deliver-A-Pal Day! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full identify, contact e-mail and the time you may be attending to order their spot prematurely. #BYOF Deliver Your Personal Pal!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Immediately’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Gymnasium- Stasia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Energy Snatch4 units of two reps 75% of 1RMStay on the identical weight for all setsComplete the set unbroken contact and goRest 2 minutes between units
B. 5 units for whole caloriesIn a 2 minute window:10 Energy Snatch (120/85) (Rx+ 135/95)10 Burpees Over BarMax Calorie RowRest 2 minutes between units
Put up load for snatch and whole energy on the row. Ex: 170#, 88 Rx
