6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run
Rest 3 minute between rounds
*Rx+ = 10 reps
At Home
4 Rounds
In a 5 minute window complete
400m Run or ½ mile Bike
8 (Burpee + Squat Jump) (Rx+ = 12)
400m Run
Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx
And coming tomorrow…
A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)
B. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups
At Home
A. For Time [14min cap]
5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks
B. E2MOM 8
8-6-4-2
DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)
Post time for the WOD Ex: 13:10 Rx+
And coming tomorrow…
A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips
Saturday, July 3rd:Captain America Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Saturday morning for this superhero themed WOD!
Saturday, July 10th:Black Widow WOD and Movie Premiere! We will be doing a Black Widow Superhero WOD Saturday morning and then CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!
Thursday, July 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%
B. For Time [14min cap]
Buy In: 100 Double Unders*
5 Rounds
10 DB Facing Burpees
10 DB Goblet Squats (50/35) (Rx+ = 70/50)
Cash Out: 100 Double Unders*
*(Rx+ = 200 reps)
At Home A. Clean w/ pvc or dumbbells
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3.
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-80%
B. For Time [14min cap]
Buy In: 100 Double Unders* or 75 Jumping Jacks
5 Rounds
10 DB Facing Burpees
10 DB Goblet Squats (50/35) (Rx+ = 70/50) or 5/5 Split Squats
Cash Out: 100 Double Unders* or 75 Jumping Jacks
*(Rx+ = 200 reps)
Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx.
And coming tomorrow…
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)
Saturday, June 26th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! For event details, tickets to participate, or to make a donation click here.
Saturday, July 3rd:Captain America Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Saturday morning for this superhero themed WOD!
Saturday, July 10th:Black Widow WOD and Movie Premiere! We will be doing a Black Widow Superhero WOD Saturday morning and then CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!
Thursday, July 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. Power Clean
3-3-3-3-3
B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders
At Home
A. Power Clean
3-3-3-3-3
B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders
Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx
And coming Saturday…
Opener: Thank You Next
“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees
Finisher: Abz For Days
Bicycles
Rower Pike Ups
Flutter Kicks
Toe Touches
*Rx+ (50’s/35’s), (30/24”)
All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.
Score rounds and reps from AMRAP. Ex: 3+49 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:15a: All Levels CrossFit- Jeannette
11:00a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
12:00p: Yoga- Monica Miller
And coming Sunday…
A. Strict Pull Ups
5 sets of 5 reps
B. For Time [20min Cap]
600m Run
50 Sit Ups
40 Slamballs (20/15)
30 Wall balls (20/14) to 10/9ft
20 Devil’s Press (35’s/20’s)*
30 Wall balls (20/14) to 10/9ft
40 Slamballs (20/15)
50 Sit Ups
600m Run
*DBs 50’s/35’s for devil’s press = Rx+
At Home
A. Tempo Bent Row 2222 or Bent Over W w/ 2 sec hold
5 sets of 5 reps
B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (35/20)* or Sprawl
30 Goblet Squat (35/20) or Jumping Squat
20 Devil’s Press (35’s/20’s) or Inverted Burpee
30 Goblet Squat (35/20) or Jumping Squat
40 DB Snatch (35/20) or Sprawl
50 Sit Ups
600m Run
*DBs 50/35 and 50’s/35’s for devil’s press = Rx+
Post time for the WOD.
Ex: 15:45 Rx.
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
AMRAP 25
50 Cal Row
50 Box Step Up (30/20) at 24/20″
50 Slam Balls (30/20)
50 Russian Twists (30/20) R+L=1
40 Cal Row
40 Box Step Up (30/20) at 24/20″
40 Slam Balls (30/20)
40 Russian Twists (30/20) R+L=1
30 Cal Row
30 Box Step Up (30/20) at 24/20″
30 Slam Balls (30/20)
30 Russian Twists (30/20) R+L=1
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
At Home
AMRAP 25
1000m Run Relay
50 Weighted Lunges (50/35)
50 DB Snatch (50/35)
50 Russian Twists (50/35) R+L=1
800m Run Relay
40 Weighted Lunges (50/35)
40 DB Snatch (50/35)
40 Russian Twists (50/35) R+L=1
600m Run Relay
30 Weighted Lunges (50/35)
30 DB Snatch (50/35)
30 Russian Twists (50/35) R+L=1
Score total reps for the AMRAP. 1 round is 480 reps. Ex: 558 Rx
And coming tomorrow…
A. Power Clean
3-3-3-3-3
B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders
At Home
A. Power Clean
3-3-3-3-3
B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders
Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat
4-4-4-4
B. 3 Rounds [18min cap]
21 Toes to Bar
15 Deadlifts (115/75)
12 Hang Clean
9 Front Squats
At Home
A. Tempo Squat 43X1
4-4-4-4
B. 3 Rounds [18min cap]
21 Straight Leg Raises
15 Deadlifts (50/35’s) or Airplanes
12 Hang Clean or Sprawls
9 Front Squats or Jumping Squats
Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.
And coming tomorrow… Bring-A-Friend Day!!
AMRAP 25
50 Cal Row
50 Box Step Up (30/20) at 24/20″
50 Slam Balls (30/20)
50 Russian Twists (30/20) R+L=1
40 Cal Row
40 Box Step Up (30/20) at 24/20″
40 Slam Balls (30/20)
40 Russian Twists (30/20) R+L=1
30 Cal Row
30 Box Step Up (30/20) at 24/20″
30 Slam Balls (30/20)
30 Russian Twists (30/20) R+L=1
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
At Home
AMRAP 25
1000m Run Relay
50 Weighted Lunges (50/35)
50 DB Snatch (50/35)
50 Russian Twists (50/35) R+L=1
800m Run Relay
40 Weighted Lunges (50/35)
40 DB Snatch (50/35)
40 Russian Twists (50/35) R+L=1
600m Run Relay
30 Weighted Lunges (50/35)
30 DB Snatch (50/35)
30 Russian Twists (50/35) R+L=1
Score total reps for the AMRAP. 1 round is 480 reps. Ex: 558 Rx
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run
B. 3-Way Hamstring stretch
Post time for the WOD. Ex: 16:20 Rx
And coming tomorrow…
A. Front Squat
4-4-4-4
B. 3 Rounds [18min cap]
21 Toes to Bar
15 Deadlifts (115/75)
12 Hang Clean
9 Front Squats
At Home
A. Tempo Squat 43X1
4-4-4-4
B. 3 Rounds [18min cap]
21 Straight Leg Raises
15 Deadlifts (50/35’s) or Airplanes
12 Hang Clean or Sprawls
9 Front Squats or Jumping Squats
Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.
Thursday, June 24th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, June 26th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause!
Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
Workout of the Day (WOD)
E6MOM for 5 Rounds
15/12 Cal Row
20 Wallballs (20/14)
15/12 Cal Row
12 Pull Ups (Rx+ C2B)
At Home
E6MOM for 5 Rounds
200m Run
8/8 1-Arm DB Thruster (50/35)
200m Run
12 DB Hang Power Clean (50’s/35’s)
fastest and slowest time. Ex: 2:58, 3:25 Rx+
And coming tomorrow…
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. For Time [14min cap]
3 Rounds
15/12 Cal Row
15 Chest to Bar Pull Ups
15 Slamballs (30/20)
B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises
Min 3: Rest
At Home
A. For Time [14min cap]
3 Rounds
200m Run
15 DB Bent Row (50’s/35’s)
15 DB Snatch (50/35)
B. EMOM 12
Min 1: 8 Glute Bridge Floor Press
Min 2: 8 V-Ups
Min 3: Rest
Post time for the WOD. Ex: 10:10 Rx.
And coming Saturday…
“SAY THEIR NAMES”
0-9 Minutes FLOYD
AMRAP in 9 minutes
5-10-15-20-25-… Bar Facing Burpees
1-2-3-4-5-… Clean-and-Jerk (155/105)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
On a 9-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete will perform 5 Bar Facing Burpees and 1 Clean-and-Jerk in the first round. Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
Score is rounds and repetitions completed before the 9-minute clock stops.
Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.
George Floyd was known as a peace activist and a respected community leader.
This workout was designed by @peterabundant of Wakanda Fit LLC @wakandafitllc.
9-12 Minutes Rest
12-22 Minutes TAYLOR
For Time [From 12 minute mark to cap at 22 minutes]
26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.
Score is the time on the clock when the 26th Shoulder-to-Overhead is completed.
Background: This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.
At the time of her death, Breonna was working at the University of Louisville Health as an essential worker during the COVID-19 pandemic.
This workout was designed by Iron Roots Athlete @iron.roots.athelete as part of their initiative to continue fostering conversations on the progress of supporting people of color in the fitness community. It was one of the initial memorial WODs for their ‘Walk With Us: A Program Series With a Purpose.’
According to the initial post by Iron Roots, 26 represents the age when Breonna was killed and the 6 burpees signifies the number of bullets that struck her.
22-25 Minutes Rest
25-47 Minutes ARBERY
For Time [From 25 minutes to cap at 47 minutes]
2 Rounds
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Dumbbell Snatches (50/35 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Accumulate 2 total minutes in the Plank Hold position per round. Break from the Plank Hold as needed but do not count rest time toward the 2 minutes.
Score is the time on the clock when the last round of Alternating Dumbbell Snatches is completed.
Background: This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along a road in Satilla Shores, Georgia.
The fact that the Arbery’s killer(s), a white father and son, were not arrested until 74 days later, after a video of the incident went viral, sparked unrest about racial profiling and unfair treatment of African-Americans in America.
This workout was designed by Coach Mike Bernitt of Monroe County CrossFit @monroe_county_crossfit (Rochester, NY, USA) as a tribute to the young man and has been modified for the Say Their Names WOD.
The rep scheme signifies the date when Arbery was killed 2-23-20
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating) (AHAP)
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks
B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes (16/10)
At Home
B. 3 Rounds
100m Farmer Carry (50’s/35’s)
20 Goblet Squats (50/35)
25 DB Snatch (50/35)
Post time for WOD Ex: 11:45 Rx
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista
