FRI 03.11.22 Open Workout 22.3 and FNL!

Scott

CFM Upcoming Events

Friday, March 11th Friday Night Lights (FNL) for Workout 22.3 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 3rd Open Workout. The theme for week 3 of FNL is Harry Potter and Hogwarts House Colors. 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)

– RX –
For time: [12min cap]

21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)

– SCALED –
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (45/65 lb)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (55/85 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (65/105 lb)
Time cap: 12 minutes

– FOUNDATION –
21 bent-over rows
42 jumping jacks
21 thrusters (35/45 lb)
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

Post the time to complete or total reps completed. Add 1 sec for each rep not completed to log in SugarWOD.
Ex1: 9:40 Rx
Ex2: 157 reps. Completed 1 BMU. 59 reps remaining.12:59 Rx

And coming Saturday…

3 rounds for time with a partner: [28min cap]
40/50 cal bike-30/40 cal ski-500-m run relay
21 hang power snatches (55/75 lb)
21 GHD sit-ups
30/40 cal row
21 hang power snatches (55/75 lb)
15 Toes to bar
– Partners alternate work and rest

Post time for the WOD. Ex: 21:54 Rx

Saturday Schedule

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

And coming Sunday…

Pre-workout:
Every 1:30 for 5 sets:

8 heavy KB swings
– Go heavier than you would for a workout.

3 rounds for time: [12min cap]
20 KB deadlifts (35/53 lb)
60 double-unders
100-ft KB farmers carry

Post time for the WOD. Ex: 9:10 Rx

Sunday Schedule

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

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