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Sam

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

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
1:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Javi
5:45p: Doors Open for FNL! Heats start at 6:15p

Workout of the Day (WOD)

Open Workout 24.3
All for time: [15min cap]

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Rx (men: 95/135, women: 65/95)
Scaled (men: 65/95, women: 45/65), jumping chest-to-bar, chin-over-bar pull-ups
Foundations (men: pvc/45, women: pvc/35), bent row 45/35, push-ups

Post the time for the work or reps completed at cap. Ex: 152 Rx

And coming Saturday…

Partner WOD
AMRAP 16

40 Bar-facing burpees
40 Power Clean (95/65)
40 Bar-facing burpees
30 Power Clean (135/95)
40 Bar-facing burpees
20 Power Clean (185/125)
40 Bar-facing burpees
Max-rep Power Clean (225/155)

Post total reps completed. Ex: 258 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. Yoke Carry
5 x 40m (increase weight each round)

B. 3 Rounds [12min cap]
21 Toes to Bar
12 Deadlifts (185/135)
3 Rope Climbs*

*Athletes must wear long socks (or shin/ankle protection) to climb ropes.

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 03.15.24 Open Workout 24.3 and FNL! Read More »

Priscilla

Upcoming Events

Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 5:30 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!

FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

Open Workout 24.2
AMRAP 20
300m Row
10 Deadlifts
50 Double-unders

Rx (185/125), Double-unders
Scaled (135/95), Single-unders
Foundations (75/55) or lighter, Single-unders or jumping jacks

Score total reps completed 10m = 1 rep. 1 round = 90 reps.
Ex: 752 Rx.

And coming Saturday…

A. EMOM 5
1-3 bar muscle-ups

Score total reps completed. Ex: 15 Rx.

B. Partner WOD
Complete as many rep rounds as possible in 14:00 of:
2-4-6-8-10-12-14-16-18-20-22-…

Chest-to-bar pull-ups
Burpee box jump-overs (24/20”)
… continue to add 2 reps to each movement in the sequence until time expires.

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post rounds and reps. Ex: 9+24 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. 3 Rounds For Time: [20min cap]
90 Air Squats
30 Russian Kettlebell Swings (53/35)
10 Power Snatches (135/95)

B. Power Snatch 5×1
In 10 minutes work up to a heavy single
-start at 60-70%
-build to 80-90% to finish
-if feeling good, and form allows working up to a new 1RM

Post time for the WOD and load for snatch. Ex: 15:55 Rx, 210#

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 03.08.24 Open Workout 24.2 and FNL! Read More »

Coach Hailey

Upcoming Events

Friday, March 1st Friday Night Lights (FNL) for Workout 24.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 3/1 for 24.1: Red, White, and CFM Blue!
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

Open Workout 24.1
For time: [15min cap]
21 dumbbell snatches, arm 1 (50/35)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Post the time for the WOD. Ex: 8:21 Rx

And coming Saturday…

Partner WOD
For Time: [30min cap]

50 Power Clean (115/85)
120 Double Unders
50 Toes-to-bar
40 Power Clean (135/95)
120 Double Unders
40 Pull-ups
30 Power Clean (155/105)
120 Double Unders
30 Chest-to-bar
20 Power Clean (185/125)
120 Double Unders
20 Bar Muscle Ups

All the reps are team totals. One partner working at a time. Partition the reps any way.

Post time for the WOD. Ex: 23:50 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. 3 Sets For Load
25m OH KB Carry R
25m OH KB Carry L
-complete the 25m unbroken
-increase the load as form allows each set
-complete 1 set every 3:30

B. 3 Rounds [15min cap]
15 Bench Press (135/95)
20/16 Cal Row
25 Kettlebell Swings (53/35)

Post load for KB carry and time for the WOD. Ex: 53#, 9:10 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 03.01.24 Open Workout 24.1 and FNL! Read More »

Devin

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar

B. 5 Way Banded Shoulder Stretch
Overhead/Lat
Pec and Anterior Delt facing away from rig
Front Rack w/ elbow in the band
Banded Bully w/ band around the shoulder and arm behind the back
Rear Delt pulling the arm across the body

Post rounds and reps for the AMRAP. Ex: 6+12 Rx

And coming Saturday…

Partner WOD
3 Rounds [30min cap]
30 Chest-to-bar Pull-ups
20 Bar Facing Burpees
400m Run Relay
30 Deadlift (225/155)
20 Bar Facing Burpees
1200/1000m Bike Relay

All the reps and distances are team totals. One partner working at a time. Partition the rounds and reps any way.

Post time for the WOD. Ex: 23:20 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. Front Rack Lunges
8-8-8
-Work to heavy set of 8

B. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
12 GHD Sit Ups
150m DB Farmer’s Carry (50’s/35’s)

Post load for lunges and time for the WOD. Ex: 155#, 13:11 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 02.23.24 Read More »

Nate

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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)

AMRAP 18
35 Double Unders
7 DB Thrusters (50’s/35’s)
5 Burpee Box Jump Overs (24/20″)

Post rounds and reps for the AMRAP. Ex: 10+40 Rx

And coming Saturday…

Partner WOD [24min cap]
6 Rounds
20 DB Bench (50’s/35’s)
20 Toes To Bar
20 Hang Power Clean (155/105)

1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.

Post time to complete the WOD. Ex: 19:20 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. Strict Pullups: 1 set of max reps

B. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 02.16.24 Read More »

Priscilla

Upcoming Events

Thursday, February 15th 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!

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

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
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. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

And coming Saturday…

Partner WOD
“Big Brad”
AMRAP 30

150 Double Unders
100 Lunge Steps
50 DB Snatch (50/35)
25 Bar Muscle Ups

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post rounds and reps completed in the WOD. Ex: 2+302 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Kevin
11:00a: All Levels CrossFit- Cameron
12:15p: Yoga- Michael

And coming Sunday…

EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 02.09.24 Read More »

Sophia

Upcoming Events

Thursday, February 15th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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. AMRAP 8
40 Double Unders
10 Hang Power Clean (120/85)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post rounds and reps for the WOD. 7+2 Rx.

And coming Saturday…

A. EMOM 8
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD
AMRAP 15
3 Wall Walks
9 Deadlift (185/135) (Rx+ 225/155)
12 Box Jumps (30/24”) (Rx+ 36/30”)
15 Toes to Bar

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 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. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row or 200m Run
8/8 Single Arm DB Bench Press
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row or run split. Ex: 0:52.7 row

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 02.02.24 Read More »

Priscilla

Upcoming Events

Thursday, February 15th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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 & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

And coming Saturday…

Team of 3
For Time: [25min cap]
30 Thrusters (135/95)
Athlete 1: 60/48 Cal Row
Athlete 2&3: 50 Synchro Burpees Over the Bar
24 Thrusters 135/95)
Athlete 2: 60/48 Cal Row
Athlete 1&3: 50 Synchro Burpees Over the Bar
18 Thrusters (135/95)
Athlete 3: 60/48 Cal Row
Athlete 1&2: 50 Synchro Burpees Over the Bar
12 Thrusters (135/95)

Thrusters reps are team total. 1 partner working at a time. 1 athlete will row while the other 2 perform burpees. Once the row and burpees are complete, advance to the next set of thrusters.

Score time to complete the WOD. Ex: 17:40 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. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (50%)

B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run

Record time to complete WOD Ex. 9:49 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

FRI 01.26.24 Read More »

Lizzie

Upcoming Events

Thursday, February 15th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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 [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 min to work to a Heavy 3 Rep from the rack

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#

And coming Saturday…

Teams of 3
4 Sets
Complete each set for time within 9 minute window:
Sets 1 and 3
60 GHD Sit-Ups
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Bike
Sets 2 and 4
60 Weighted Anchored Bowtie Sit-ups (35/25)
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Row

All reps are team totals. 1 partner working at a time. Add 1 sec for each rep not completed within window.

Post time for each set. Ex: 6:50, 7:20, 7:15, 7:43 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…

For Time [13min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

FRI 01.19.24 Read More »

Lizzie

Upcoming Events

Thursday, January 18th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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)

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:40 Rx.

And coming Saturday…

Partner WOD
2 Rounds [40min cap]

20 Wall Walks
30 DB Ground to Overhead (50/35’s)
40 Burpees Over Erg
50/40 Calorie Row
60 Toes to Bar
70 Alt DB Snatches (50/35)

All the reps are team totals. 1 partner working at at time.

Post time for the WOD. Ex: 34:30 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. EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)

B. AMRAP 10
10 Double Russian KB Swing (53’s/35’s)
10 DB Box Step Overs (50’s/35’s)(24/20)

Post rounds and reps in AMRAP. Ex: 5+12 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

FRI 01.12.24 Read More »

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