TUES 06.13.17

By June 12, 2017 WOD, Yoga No Comments

Coach Anthony


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“High Five Test”

5 Minute AMRAP of:
10 Power Snatches* (m = 45/65/95, 35/45/65)
10 Box Jumps (m = 16/20/24, w = 12/16/20)

Rest for 2 Minutes

5 Minute AMRAP of:
10 Front Squats** (m = 45/65/95, 35/45/65)
10 Box Jumps (m = 16/20/24, w = 12/16/20)

*L1/L2 = Ground to Overhead anyway
**L3 = Overhead Squats

Post total reps from both AMRAPs. Ex: 165 L3


And coming tomorrow...

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28 Rx


CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry's in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry's is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

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