FRI 02.25.22 Open Workout 22.1 and FNL!

Alex

CFM Upcoming Events

Friday, February 25th Friday Night Lights (FNL) for Workout 22.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: Friday Night Lights Kicks Off!

Workout of the Day (WOD)

Open Workout 22.1
– RX –
AMRAP 15:

3 wall walks
12 alternating DB snatches (35/50 lb)
15 box jump-overs (20/24 in)

– SCALED –
3 scaled wall walks
12 alternating DB snatches (20/35 lb)
15 box jump- or step-overs (20/24 in)

– FOUNDATION –
3 bear crawl
12 alternating DB snatches (10/20 lb)
15 box step-overs (12/12 in)

Post the number of reps completed. Ex: 274 Rx.

And coming Saturday…

Pre-workout:
5 sets of the following complex:

10 medicine-ball cleans
10 medicine-ball push presses
50-ft overhead medicine-ball walk
– Complete each complex unbroken.

For time with a partner: [18min cap]
40-30-20

GHD sit-ups while partner holds dead hang
Toes-to-bars while partner holds medball overhead
Wall-ball shots (14/20 lb) (9/10 ft) while partner holds plank

Post time for the WOD. Ex: 13:10 Rx.

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Priscila Baptista

And coming Sunday…

5 sets for load:
5 deadlifts

Post-workout:
Accumulate:

100 front-rack lunges (35’s/50’s lb)

Post load for deadlift. Ex: 410# Rx

Sunday Schedule

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

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