FRI 03.18.22

Phoebe

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: All Levels CrossFit- Cameron

Workout of the Day (WOD)

Pre-workout:
4 sets:

5 behind-the-neck strict press

5 x 3:00 rounds:
10 push presses (105/155 lb)
Max-rep weighted strict pull-ups (25/35 lb)
– 2:00 rest between rounds

Post load for press and total pull-ups. Ex: 130#, 42 Rx

And coming Saturday…

With a partner:
Accumulate each:

30 med-ball trunk rotational tosses (tossing right)
30 med-ball trunk rotational tosses (tossing left)
– Increase distance between partners as each partner is able.

For time with a partner: [24min cap]
150 wall-ball shots (14/20 lb) (9/10 ft)
150 toes-to-bars
150 box jump over (20/24 in)
– One athlete moving at a time. Athletes must complete all the wall-ball shots before moving on to the toes-to-bars and then the box jumps.

Post time for the WOD. Ex: 18:40 Rx

Saturday Schedule

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

And coming Sunday…

Pre-workout:
3 sets:

20 banded side steps (moving right)
20 banded side steps (moving left)
10 single-leg glute bridges/leg

7 sets for load:
1 back squat
– perform each set at the same weight.
– select one weight between 85-95% 1RM

Post load for back squat. Ex: 320#

Sunday Schedule

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

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