TUES 03.17.20

By March 16, 2020 News, WOD No Comments

CFM will be closed for 2 weeks effective immediately



CrossFit Midtown will be closed for 2 weeks. It is our responsibility to keep our CFM family safe. During these 2 weeks all memberships will be placed on hold. Also in the 2 weeks that we are closed the gym will be professionally cleaned to ensure a safe environment for when we return. In addition, we will be providing at home workouts daily (with equipment and without) so that you can stay on your fitness during this time. Please stay tuned for more information.

Coach Neal


Workout of the Day (WOD)

A. Strict Handstand Push Ups
EMOM 10

Min 1: Max reps
Min 2: Rest

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2

Home WOD
A. Push Ups

EMOM 10
Min 1: Max reps
Min 2: Rest

B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps

And coming tomorrow...

A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).

B. Rep Rounds For Time [18min cap]:
33-27-21-15-9

Wall Balls (20/14)
1-Arm Dumbbell Snatch (50/35)

Post load for deadlift and time for WOD. Ex: 295#, 15:34 Rx

Home WOD
Rep Rounds For Time [18min cap]:
33-27-21-15-9

Star Jumps
Back Scales Alternating

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