FRI 02.22.19 OPEN WOD 19.1 & FNL!!

Turning the corner on a great weekend like BK! #turnlooksgoodbro

CFM Upcoming Events

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! The 2019 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 21st and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Anthony
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 19.1

19 Wall Balls (20/14)
19 Calorie Row

Post total reps completed. Ex: 205 Rx.

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

L1/Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
5 Rounds

200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Burpee couplet with 1 partner working at each station and then switching.

Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 L3.

Saturday Schedule

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

And coming Sunday…


Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Pat
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

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