Exercise of the Day (WOD)
“Miami Rain”AMRAP 16Rx40 Alt DB Snatches (50/35)40 Pull Ups30 DB Burpees (50/35’s)30 Chest to Bar Pull Ups20 Satan’s Press (50/35’s)20 Bar Muscle Ups
Intermediate40 Alt DB Snatches (35/20)40 Leaping Pull Ups30 DB Burpees (35/20’s)30 Pull Ups20 Satan’s Press (35/20’s)20 Chest to Bar Pull Ups
Scaled40 Alt DB Snatches (25/15)40 Leaping Pull Ups30 DB Burpees (25/15’s)30 Ring Rows20 Satan’s Press (25/15’s)20 Pull Ups
Submit reps accomplished for AMRAP. Ex: 243 Rx
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Social gathering 5-9 pm!
Thursday, December twelfth and nineteenth CFM Deliver-A-Good friend Days! Invite a pal or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you can be attending to order their spot upfront. #BYOF Deliver Your Personal Good friend!
Right now’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Gymnasium- Isabelle12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael7:00p: All Ranges CrossFit- Kevin8:00p: Open Gymnasium- Ross
And coming tomorrow…
A. EMOM 20Min 1: 10 Wall Balls (20/14 to 11/10’)Min 2: 12 Banded Straight Arm Pull DownsMin 3: 50ft Strolling LungeMin 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders20/20 Facet Plank Rev-Fly4/4 Desk Prime Y-hold (15 sec maintain) “Palm dealing with down”15 Scapular Pushups4 units Bent Over T’s [5 reps + Overload] “Thumbs up”4 units Bent Over W’s [5 reps + Overload] “Pinkies up”15/15 Facet Ext Rot. w/ 2.5-15#
Submit fewest reps accomplished every minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
