SO MUCH IS HAPPENING!
The CrossFit Open – PLEASE come out to cheer on Team CFM as we complete Open WOD 13.1 at noon on Saturday. We’ll warm up at noon and heats will start at 12:30. There’s still time to register. ANYONE can do burpees, right? So that means anyone can score at least 40 on this WOD. We’ll go from there :).
Olympic Weightlifting Seminar is Sunday. Space is still available.
Bring-a-Friend Days today, tomorrow & Saturday.
Aaaaand…
Paleo Veda Spring Cleanse
Check out all the details here: 2013 CFM Paleo Veda Cleanse. Basically, we’ll all partake in a seven-day cleanse, to detox our minds & bodies, lose a little weight and basically, shed our winter selves. $160 gets you pre & post-Cleanse meetings, daily coaching from Anna, meal plans/recipes, workouts/yoga sequences and step-by-step guidance on how to get the most out of this cleanse and prepare for Spring! Email Anna to register!
CROSSFIT OPEN ATHLETE COUNT: 32!
Get in on the action. YOU HAVE UNTIL SUNDAY TO REGISTER & COMPLETE THE FIRST WORKOUT.
Thurs Night GIRL POWER! Lindsay, Ester, Tess & Cassie reppin’ out lunge squats.
Workout of the Day – BRING-A-FRIEND FRIDAY!
Partner WOD: P1 & P2 alternate movements for as many rounds & reps in 15 minutes of:
1) Choose one: 15 cal AirDyne/250m row/200m run/20 double unders OR 60 singles, then
2) 7 burpees over partner, then
3) 10 kb swings
Repeat until time expires.
And coming tomorrow…BRING-A-FRIEND SATURDAY!
TEAM FIGHT GONE BAD
In teams of 6, rotate through each station for three rounds:
One minute max reps of –
1. Row (for cals)
2. Wall balls 20/14
3. Sumo deadlift high pull 75/55
4. Box jump 24/20
5. Push press 75/55
6. REST
Friends who’d like to join us for a workout today or tomorrow can still reserve a spot in class by emailing FRIENDS@crossfitmidtown.com.
Congrats to all the folks who did the CF Open WOD this morning! You guys (and gal) did awesome!
Thanks Uran!! Thanks for being there to coach and help us out!