Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.
B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (L+ = C2B pullups)
7 Push Jerk (m = 75/115/145, w = 55/85/105)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 5:48 L3+.
All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.
Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.
And coming Saturday…
“Deadshot” Partner WOD
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11:15a: Yoga- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
CFM Upcoming Events
Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!
