Upcoming CFM Events
Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.
Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Justin M.
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: Mobility Night- Dr. Jackie Varnum
7p: All Levels CrossFit- Travis
8p: Oly Weightlifting- Anthony
Workout of the Day (WOD):
A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. 20 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold
Score total reps for Strict HSPU and total 10m sprints completed. Ex: 29, 92 Rx.
And coming tomorrow…
A. Front Squat: In 12 minutes working up to a heavy set of 3.
B. 2 Rounds [15 minute time cap]:
21 Front Squat (m = 55/75/95, w = 35/55/65)
21 Wall Ball (20/14 to 10ft) (L2 = 14/10 to 10ft, L1 = 14/10 to 9ft)
Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.