Exercise of the Day (WOD)
A. Weighted Pull Ups2-2-2-2-2
B. For Time [10min cap]Accumulate 2 minutes in L-sit Maintain
C. 2 Rounds [15min cap]15 DB Burpee Deadlift (50’s/35’s)60 Double Unders9 Satan’s Press (50’s/35’s)60 Double Unders
Put up load for pull ups and time for every WOD. Ex: 85#, 8:10, 9:54 Rx.
Upcoming Occasions
Thursday, November twentieth CFM Convey-A-Pal 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 upfront. #BYOF Convey Your Personal Pal!
Saturday, December thirteenth Save the date! CFM Vacation Social gathering 6-9 pm!
Immediately’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Fitness center- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Fitness center- Michael
And coming tomorrow… Convey-A-Pal Day!
A. Bench Press3-3-3-3In 12 minutes work as much as a heavy set of 380-90% 1RMComplete 1 set each 3 minutes
Accomplice WODB. 4 Rounds [20min cap]20/16 Cal Bike20 Bench Press (135/85) (Rx+ 165/105)20 Medball Lunges (20/14) (Rx+ KB 53/35)20 Medball Sit-ups (20/14)
All of the reps are staff totals. 1 companion working at a time.
Put up load for bench and time for the WOD. Ex: 215#, 18:10 Rx.
