FRI 03.01.19 OPEN WOD 19.2 & FNL!!

Cary B happy mobilizing the ankles


CFM Upcoming Events

Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Saturday, March 2nd 1:30 pm: BIRTHFIT Power Hour! The pillars of BIRTHFIT: FITNESS. NUTRITION. MINDSET. and CONNECTION... can guide you to train for birth, and recover postpartum. Join us to learn and move and experience BIRTHFIT and how it will support you (or your partner) through the motherhood transition. This event is open to all women (pregnant or not) and Non-mobile babes are welcome 🙂

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights 19.2!

Workout of the Day (WOD)

CFG Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of the following triplet. If 2 rounds completed before 8 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean:

Rx:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

Scaled:
25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Post total reps completed or time to finish WOD. Ex: 258 Rx.

Additional Scaling Options for Group Classes:
Scaling T2B: K2T 1:1, T2SR 1:1, T2R 1:1, Hanging Knee Raises 1:1, (L1/Masters 55+) Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1/Masters 55+ weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)


And coming Saturday...

Partner WOD
AMRAP 20

15 Push Jerks (m = 95/115/135, w = 65/85/95)
20 Box Jumps Overs (24″/20″)
25 Deadlifts (m = 145/185/225, w = 95/115/145)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 L3.

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
1:30p: BIRTHFIT Power Hour- Brianna


And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

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