FRI 02.11.22 Galentine’s Day Team WOD Friday Evening!

Coaches Hailey and Adam

CFM Upcoming Events

Friday, February 11th CFM Galentines WOD and Social. Friday evening for the 6 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!

Thursday, February 17th 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 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6:00p: Special All Levels CrossFit- Brianna (Galentine’s Team WOD!)
6:00p: Zoom CrossFit- Brianna

Workout of the Day (WOD)

Pre-workout:
On a 7:00 clock:

Build to a heavy 4-rep front-rack lunge (from the floor)

6 rounds for time: [12min cap]
5 hang power cleans (105/155 lb)
10 weighted lunges

Rest 4 minutes from 12:00-16:00
Then …

On a 4:00 clock for reps:
Handstand walk

Post load for lunge, time for WOD and HS walk distance.
Ex: 230#, 6:03, 220 ft Rx

Galentine’s Day Team WOD

Jackie-Anne Grace
aka “JAG”
For time in teams of 3: [30min cap]

1000-m row
50 synchronized 1-arm thrusters (35/50 lb)
30 pull ups
150 synchonized sit-ups
150 double-unders
30 Clean and Jerk (95/135 lb)
– 1 partner working at a time while another partner holds an elbow plank and the 3rd partner rests.
– 1 partner must always be in the elbow plank position for the whole workout
– On synchronized movements 2 athletes are synchronized while the 3rd is in an elbow plank

Post the time to complete. Ex: 23:40 Rx.

And coming Saturday…

Pre-workout:
EMOM 8:

Min. 1 | Row for calories
Min. 2 | Rest

6 rounds for time with a partner: [18min cap]
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
200/250-m row
– 1 partner working at a time
– Partners leap frog each movement

Post fewest calories in the EMOM and time for the WOD. Ex: 21, 15:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Hailey
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

On a 15:00 clock for distance:
600-m run
50 DB snatches (35/50 lb)
400-m single-DB farmers carry (35/50 lb)
30 V-ups

Then …
Run in remaining time.

Post-workout:
5 sets:

:20 max pull-ups
– Rest :40

Post time to complete WOD and extra distance completed. Score total number of pull ups.
Ex: 10:10, 950-m, 68 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

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