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
