MON 09.09.19

By September 8, 2019 WOD No Comments

Mike Beck


CFM Upcoming Events

Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)

Wednesday, Oct 9th at 7:30 pm Austin Cohen "Eliteness" workshop. The workshop is all based on Austin Cohen's experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

Today's schedule

6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Handstand EMOM 8
Min 1 - 30 sec Wall Walk to Handstand Hold
Min 2 - 50ft Double DB Overhead Carry

B. For Time [20min cap]
200m Run
70 Air Squats
200m Run
60 Sit Ups
200m Run
50 Wall Balls (20/14) 10/9ft
200m Run
40 Slam Balls (30/20)
200m Run
30 Goblet Squats (53/35)
200m Run
20 Toes to Bar

Post time for the WOD. Ex: 16:30 Rx

And coming tomorrow...

A. Sumo Deadlift
4-4-4-4-4

B. AMRAP 18
9 Power Cleans (155/105)
12 Handstand Push Ups
9 Front Squats (155/105)
12 Strict Pull Ups

Post load for deadlift and rounds for AMRAP. Ex: 440#, 5+18 Rx.

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