Workout of the Day (WOD)
A. Power Cleans
5-3-3-3-1-1-1-1-1
In 20 minutes work up to a heavy single
-NO touch-n-go reps. Reset each rep
-Complete 1 set every 2:30
-Start at 50-60% for a set of 5
-Increase weight and continue with sets of 3.
-Build to 80-90% for the first heavy single
B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch
Post load for power clean. Ex: 240#
Upcoming Events
Thursday, February 19th 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!
Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD
2 Rounds [30min cap]
60/48 Cal Row
50 Sit Ups
40 DB Box Step Ups (50/35 at 20”)*
30 Burpees Over Erg
20/16 Cal Bike
*Rx+ (50’s/35’s at 20″)
All the reps are team totals. 1 partner working at a time. Partition the reps any way.
Post time for the WOD. Ex: 19:20 Rx
