MON 07.23.18

Overhead duck walks so the hips don’t get locked!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Anthony

Workout of the Day (WOD)

A. 5 Rounds [18min Cap]
8 Sumo Deadlift High Pull (95/65)
8 Toes to Bar
8 Barbell Overhead Lunges (95/65)(total steps)
200m Run

B. Snatch Complex [10min to est heavy]

3 Position Snatch
Work to a Heavy Complex for the day
Sqaut snatch from position 1, then from position 2, fianlly from position 3 (ground)

Post time for WOD and load for Snatch Complex.  Ex. 11:15 Rx, 145#


And coming tomorrow…

A. For Time
Buy in: 800m Run

8 Rounds
8 Wallballs (20/14)
8 Burpees
8 Kettlebell Swings (53/35)

Cash out: 800 m Run

Post time for WOD. Ex. 20:54 Rx

CFM Upcoming Events

Thursday, July 26th: 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 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

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