Exercise of the Day (WOD)
A. Weighted Pull Ups2-2-2-2-2
B. 3 Rounds [18min cap]32 Combined Rack Suitcase DB Lunges (50/35’s)1 Minute L-sit Hold80 Double Unders
Publish load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.
Upcoming Occasions
Thursday, November twenty first 2nd CFM Deliver-A-Good friend Day this month! Invite a pal or household to affix 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 upfront. #BYOF Deliver Your Personal Good friend!
Saturday, December seventh Save the date! CFM Vacation Social gathering 5-9 pm!
At present’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Fitness center- Isabelle12n: 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- Kevin8:00p: Open Fitness center- Ross
And coming tomorrow… Deliver-A-Good friend Day!!
A. Bench Press3-3-3-3
Accomplice WODB. 4 Rounds [20min cap]20/16 Cal Bike20 Bench Press (135/85) (Rx+ 165/105)20 Medball Sit-ups (20/14)20 Burpees
All of the reps are group totals. 1 associate working at a time. Companions should full a minimal of three burpees earlier than switching.
Publish load for bench and time for the WOD. Ex: 215#, 18:10 Rx.
