FRI 09.03.21 Shang-Chi Movie Premiere & Partner WOD!

Jake

CFM Labor Day Weekend Schedule

Saturday: Regular Schedule
Sunday: CFM Closed
Monday: CFM Closed. Midtown Ruck 9 AM Monday morning.
Tuesday: Resume Regular Schedule

CFM Upcoming Events

Friday, September 3rd:Shang-Chi and the Legend of the Ten Rings Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8:30 pm showing. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Saturday, September 4th:Ten Rings Superhero Partner WOD! We will be doing a Shang-Chi inspired Ten Rings Superhero WOD Saturday morning. Wear you CFM Shirt or favorite superhero shirt and come do a superhero workout!

Monday, September 6th:Midtown Ruck at 9 am. We’ll meet at the front of the gym at 9 am and head out for a 1.5-2 hour ruck through Midtown, Piedmont Park, and the Beltline. Bring a backpack with some books, weights, or clothes that is 5-20# for your ruck sack to carry on our ruck.

Thursday, September 23rd CFM Bring-A-Friend Day! 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- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups

3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.

And coming Saturday…

Ten Rings
Partner WOD

TBA!

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…CFM Closed for Labor Day

At Home
5 Rounds [25min cap]

50ft Walking Lunge
50ft Leopard Crawl
200m Run or 15/12 Cal Row or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Slam Balls (30/20) or 15 Sprawls

Post time for the WOD. Ex: 21:20 Rx

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