Today's schedule6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)A. Back Squat: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.
B. 4 Rounds For Time [15 Minute Time Cap]
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups (Rx+ = Handstand Pushups)
Post load and reps for sqaut and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.
And coming tomorrow...A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).
B. For Time:
Open: 500m Row
Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)
Close: 500m Row
Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.
Upcoming EventsFriday, Mar 3rd: The 2017 Open Continues in week 2! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. This week we take on 17.2!
Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.
Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!