THUR 03.14.19

By March 13, 2019 WOD No Comments

So excited to start the workout!


CFM Upcoming Events

Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 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!!

Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Push/Pull
4 Sets Not for time

15 Single Arm DB Bench Press (each arm)
8 Strict Pull Ups
6 Single Arm DB Bent Over Row (each arm)

B. 21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
10 Jump Lunges (each leg)

Post time for the WOD. Ex: 12:40 Rx

And coming tomorrow...

Open WOD 19.4
A. 12 Minute AMRAP:
2 Rounds
9 Bar Muscle Ups
11 Hang Power Snatch (155/105)
13 Deadlift (155/105)
2 Rounds
9 Ring Muscle Ups
11 Hang Power Snatch (155/105)
13 Deadlift (155/105)

Post number of reps for AMRAP. Ex: 122 Rx

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