FRI 03.04.22 Open Workout 22.2 and FNL!

Liza

CFM Upcoming Events

Friday, March 4th Friday Night Lights (FNL) for Workout 22.2 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 1st Open Workout. The theme for week 2 of FNL is Tie Dye and 80’s Vibes. Have fun showing 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 22.2
– RX –

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reps for time of: [10min cap]

Deadlifts (155/225 lb)
Bar-facing burpees

– SCALED –
Deadlifts (95/135 lb)
Bar-facing burpees
– Athletes may step over the bar.

– FOUNDATION –
Deadlifts (55/75 lb)
Burpees

Post time for the WOD. Ex: 9:21 Rx

And coming Saturday…

4 rounds for time with a partner: [25min cap]
25 box jumps (30/36 in)
20 front-rack lunges (95/135 lb)
400-m run together
– Partners alternate work and rest

Post time for the WOD. Ex: 19:39 Rx

Saturday Schedule

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

And coming Sunday…

Pre-workout:
5 sets:

:20 max cal./hour pace row
– Rest :40 between sets

AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row

Score highest and lowest cal/hr pace. Post rounds completed in AMRAP.
Ex: 2990, 2872, 5+18 Rx

Sunday Schedule

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

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