Exercise of the Day (WOD)
“Cliffhanger”For Time [18min cap]40 Alt DB Snatch (50/35)40 Toes to Bar30 2-DB Field Step Overs (50’s/35’s) at 24/20″30 Toes to Bar20 Hold Energy Cleans (120/85)*20 Toes to Bar10 Hold Energy Snatch (120/85)*10 Toes to Bar*(Rx+ 155/105)
Publish time for the WOD Ex: 13:10 Rx+
Upcoming Occasions
Monday, Sept 1st Labor Day! Gymnasium will probably be closed for the vacation. Resume common schedule on Tuesday.
Thursday, September 18th CFM Convey-A-Good friend Day! Invite a pal or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact e-mail and the time you may be attending to order their spot prematurely. #BYOF Convey Your Personal Good friend!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: 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. Push Press3 x 5 @ 80%
B. Strict Pull Ups3 units max repsRest 2 minutes between setsCash Out: 50 Hole Rocks
C. EMOM 10Min 1: 15 Deficit Push Ups (3/2″)Min 2: 30 Air Squats
Publish load for push press, rating fewest reps of strict pull ups and fewest reps for every motion within the EMOM.Ex: 215#, 9 strict, 12, 25 Rx
