Exercise of the Day (WOD)
3 Rounds [24min cap]400m Run25 Toes to Bar20 Pull Ups15 Sit Ups (Rx+ GHDSU)
Put up time for the WOD. Ex: 16:42 Rx+
Upcoming Occasions
Friday, July thirty first Spider-Man: Model New Day Film Premiere
Saturday, August 1st Rise Up Competitors. We’ve got 2 CFM Groups competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to look at in individual!
Wednesday, August fifth STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Discover motion assessments to enhance effectivity of shoulder actions that may stop early fatigue of the shoulders in CrossFit exercises. “Repair the leaky boat” can enhance your shoulder stamina!
Saturday, August eighth Save the date! 31Heroes Charity & Fundraising WOD!!
Immediately’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12:00p: 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. PistolsIn 10 minutes observe progressions for pistols-Full 3 units of 5R/5L-Enhance weight at your development
WeightedRxOn A BoxHeel ElevatedLow Goal (10-14″)FlamingoBox Asst.Single-Leg Field Squat (16-20″)Medball Step UpsReverse Lunge
B. AMRAP 1210 Lateral Burpees Over the Bar20 Alternating Pistols10 Deadlifts (225/155)
Put up rounds for the AMRAP Ex: 5+20 Rx
