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.

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