*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx
Upcoming Events
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Teams of 3 3 Rounds [25min cap] 150m Sled Push (250/180) 30 Synchronized Bar Facing Burpees 21 Thrusters (155/105)
One person working at a time on sled push and thrusters. 2 athletes synchronized for each burpee rep. All reps are team totals. Partners may partition the reps anyway and switch out the working partner at any time.
Post time to complete WOD. Ex: 20:50 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53’s/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=1) -2 min rest- Kettlebell Deadlifts (53’s/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. Snatch Complex E3MOM [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set Start at 50% 1RM snatch and build to 75-80% Complete the complex unbroken
B. 4 Rounds [10min cap] 5 Hang Power Snatches (120/85)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
Upcoming Events
Thursday, July 18th: 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 10th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Got Your Back Partner WOD 3 Rounds [30min cap] 20 Alternating Clean & Jerks (155/105) 20 Burpees while partner holds bar at deadlift hang 20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack 20 Burpees while partner holds bar overhead
Post time for the WOD. Ex: 22:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 1-1-1-1-1
B. AMRAP 5 20 Box Jumps (24/20) 20 Push Ups -2 min rest- AMRAP 5 15 KB Sumo Deadlift High Pull (70/53) 15 Toes to Bar -2 min rest- AMRAP 5 10 Power Clean (135/95) 10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Thursday, July 18th: 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 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
Today’s schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Power Snatch 4 sets of 2 reps 75% of 1RM Stay at the same weight for all sets Complete the set unbroken touch and go Rest 2 minutes between sets
B. 5 sets for total calories In a 2 minute window: 10 Power Snatch (120/85) (Rx+ 135/95) 10 Burpees Over Bar Max Calorie Row Rest 2 minutes between sets
Post load for snatch and total calories on the row. Ex: 170#, 88 Rx
And coming Saturday…
Partner WOD 2 Rounds For Time [24min cap] 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 100m Farmer’s Carry (105’s/70’s) 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 30/24 Cal Bike
All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.
Post the time to complete the WOD. Ex: 16:33 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press/DB Row Bench Press 3-3-3-3-3 Single Arm DB Row 5 x 8/8 *Superset Bench and DB row
B. AMRAP 16 10 Push Ups 15 Air Squats 20 KBS (53/35) 100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Kevin 12:15p: Yoga- Michael
Saturday, June 29th: 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! Tape hands / use gloves for boxing. Wear red, white, and blue!
Thursday, July 18th: 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 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Wednesday 7/3: Regular Schedule Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
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. Cluster (Squat Clean Thruster) 5 sets of 2 reps Complete 1 set every 2 minutes Start at 50% max C&J and build to 70-80%
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
Squat Clean Thruster: In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. The bar starts on the ground. The hip crease must pass below the knees. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting at the shoulders. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. A jerk or re-dip of the knees is not permitted to finish the lockout. Touch and go is permitted. No bouncing.
And coming Saturday…
Captain America Partner WOD 20 Minute AMRAP 4 Jab-jab-cross-elbow-elbow-knee-knee 6 Archer Pull Ups (3 per side alt) 8 Overhead Walking Lunges with plate (45/35) 200m run 20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round). Ex: 9+8 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 5-5-5-5-5
B. EMOM 16 Min 1: 10 DB Deadlift (50’s/35’s) Min 2: 10 DB Front Squat (50’s/35’s) Min 3: 12/9 Calorie Row Min 4: Rest
Post weight for heaviest weight for bench press and lowest reps completed for the EMOM Ex. 235#, 10-10-12 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Saturday, June 22nd 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! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
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
Post load for clean and rounds for the AMRAP. Ex: 235#, 7+8 Rx
And coming Saturday…
OUT Athletics WOD
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 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 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Strict Pull Ups 5 sets of 5 reps
B. For Time [20min Cap] 600m Run 50 Sit Ups 40 DB Snatch (50/35) 30 Wall balls (20/14) to 10/9ft 20 Inverted Burpees 30 Wall balls (20/14) to 10/9ft 40 DB Snatch (50/35) 50 Sit Ups 600m Run
Post time for the WOD. Ex: 15:45 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 20th 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 22nd 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! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. 3 Rounds For Time [15min cap] 400/320m Row 15 Chest to Bar Pull Ups 9 Clean & Jerk (155/105)
B. EMOM 12 Min 1: 8 Bench Press Min 2: 8 Ring Support Hold Leg Raises (Rx+ 1 RMU into set) Min 3: Rest
Post time for the WOD and load for the bench. Ex: 10:10 Rx, 205#.
And coming Saturday…
Partner WOD 5 Rounds [30min cap] 400m Run Relay 30 Toes to bar (Rx+ 20 Synchro) 15 Front Squat (135/95) (Rx+ 185/125)
Post time for the WOD. Ex: 22:20 Rx+
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Partner WOD 3 Rounds [18min cap] 200m DB Farmer Carry (50’s/35’s) 25 Sledge Strikes (16/10) 30/24 Push-ups
1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.
Post time for WOD. Ex: 13:45 Rx
B. EMOM 12 Min 1: 6 Floor Seated Arnold Press (alternating R+L=1) Min 2: 8 DB Bent Over Row (alternating R+L=1) Min 3: 10 Straight Leg Sit Ups Min 4: 12 Hollow Knee Tucks
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Thursday, June 20th 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 22nd 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! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Power Clean In 20 minutes work up to a heavy single power clean Start at 65% and increase weight across 5-8 singles Work to a new 1RM or finish with 3 heavy singles at 85-90%
B. EMOM 12 Min 1: Strict Handstand Push Ups Min 2: 1 set of Kettlebell Deadlift (70’s/53’s) Min 3: 1 set of DB Squats (50’s/35’s)
Post load for power clean and total reps from each movement in the EMOM. Complete as many sets within the minute for strict hspu as desired. Complete only 1 set for deadlift and squats. Ex: 275#, 30, 48, 42 Rx
And coming Saturday…
Partner WOD 3 Rounds For Time [30min cap] 4x10yd Sled Push (180/135) 25/20 Cal Echo Bike 15 Bar Muscle Ups 4x10yd Arm-over-arm Sled pull (100/75) 25/20 Cal Row 15 Burpee Pull-ups
1 partner working at a time. All the reps and distances are team total. Partition the reps any way.
Post time to complete WOD. Ex: 23:30 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Tire Flips 3 x 10 (touch and go) Rest 2-3 minutes between sets Score time to complete each set
B. 3 Rounds [20min cap] 5 Power Clean (155/105) (Rx+185/135) 100m Farmer Carry (53’s/35’s) 15 Sledge Strikes (16/10) 300m Hill Run (around the building)
Post time for the WOD. Ex: 14:41 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Thursday, June 20th 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 22nd 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! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Strict Handstand Push Ups 1 set max reps Rest 2 minutes then… EMOM 8 1 set of Strict Handstand Push Ups
B. E3MOM 15 Clean Complex (increase weight each round) 1 x (Squat Clean + Front Squat + Power Clean) 10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#
And coming Saturday…
Teams of 2 5 Rounds [30 min cap] 10 Deadlift (155/105) 10 Power Clean (155/105) 10 Front Squat (155/105) 10 Tandem Burpees
After each round partners will work together to complete each of the following: Round 1: 40m Sled Pull (180/135) Round 2: 20m Tire Shoulder Carry (180/90) Round 3: 40m Foot Hand crawl (each person) Round 4: 20m Deadlift + Barbell Carry (315/225) Round 5: 40m Sled Push (150/100)
One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [30 minute time cap].
Post time to complete WOD. Ex: 19:34 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
3 Rounds AMRAP 5 BUY-IN: 200-m KB farmer’s carry (53/35) Then as many rounds and reps as possible of: 5 push-ups* 10 box jump overs (24/20) 5 push-ups* 10 KB goblet squats (53/35)
Rest 2:00 between 5 minute rounds. Use a single KB for farmer’s carry and squats. Start each round with the carry. Continue AMRAP where you left off.
*Rx+ plate deficit push up 3/2”
Post total rounds completed. 9+5 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Sunday, May 26th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Thursday, June 20th 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!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. E3MOM 12 Clean Complex (increase weight each round) 1 x (Power Clean + Front Squat + Hang Squat Clean) 10 Banded Triceps Pressdown
5 Rounds For Time [15min cap] 21 Kettlebell Swings (53/35) 12 Front Squats (115/85) 3 Wall Walks
Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.
And coming Saturday…
A. Partner WOD AMRAP 15 10 Tire Flips 100-ft Bear Crawl 16/12 Cal Bike 100m Farmer’s carry (53’s/35’s) 20/16 Cal Row
B. Shoulder Pre-hab CrossOver Iron Scap 100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft
Post rounds for the WOD. Every 5-ft or 5-m = 1 rep. Ex: 3+39 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
“Murph” 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run **Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.
Sunday Schedule
8:30a: All Levels CrossFit- Murph at CFM 10:15a: Yoga- Michael
Saturday, May 18th CFM 12th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Sunday, May 26th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Isabelle 1:00p: Open Gym- Isabelle 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Thruster (from the Rack) 2-2-2-2-2
B. EMOM 10 Min 1: 1 set of Thrusters (50% Part A.) Min 2: 1 set of Strict Pull Ups
Post load for thruster in Part A and total reps completed in EMOM. Ex: 230#, and 110 @115#
Every 3 minutes (at 3,6,9,12) athlete must stop rowing and team completes: 3 deadlifts (315/215) 30 synchronized double-unders 3 deadlifts (315/215)
1 partner working at a time on the row. Deadlift reps are team totals.
Score = Total meters rowed.
“It’s not about the speed, it’s the distance!”
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael 5:00p: CFM 12th Anniversary Party!!
And coming Sunday…
A. Hill Sprint 6 x 50m Hill Sprint rest 2 minutes between efforts [rest begins at the end of the sprint: top of the hill]
B. 3 Rounds [18min cap] 50m KB Farmer’s Carry (53’s/35’s) 20 Alt DB Snatch (50/35) 40m Backward Sled Pull (135/90) (4 x 10m) 8 Tire Flips 16 Sledge Strikes (10/8)
Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
