FRI 02.18.22 CFM Intramural Open Sorting Hat Ceremony Saturday!

Coaches Hailey and Carmen

CFM Upcoming Events

Saturday, February 19th CFM Intramural Open Sorting Hat Announcement Ceremony and Team Selection at 1 pm at the gym. Take the Sorting Hat Survey to assist in being sorted!

Tune in virtually for the Sorting Hat Ceremony today (click here)! PWD: CFM

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

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Hailey
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Michael
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

7 sets for load:
3 thrusters

Post-workout:
4 sets for reps:
On a 2:00 clock:

:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
– Rest 1:00 between sets.

Post load for thruster and total floor press reps. Ex: 235#, 64 Rx

And coming Saturday…

EMOM 20 with a partner:
Min. 1 | AMRAP rope climbs
Min. 2 | Cal Row
– Partners alternate work rest on rope climb
– Only 1 partner rows each minute.

Post-workout:
3 sets for quality:

:20 single-arm plank hold (right)
:20 single-arm plank hold (left)
:20 seated L-hold

Score team total rope climbs and fewest cal from each partner.
Ex: 52 rope climbs, 18/16 cals

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova
1:00p: CFM Intramural Sorting Hat Ceremony! (watch live here)

And coming Sunday…

Pre-workout:
On a 8:00 clock:

Build to a heavy 1-rep squat clean
– Compare to 2/2/2022

4 rounds for time: [24min cap]
20 squat cleans (75/115 lb)
800-m run

Post load for clean and time for the WOD. Ex 290#, 20:49 Rx

Sunday Schedule

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

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