Upcoming Events
Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!
Friday, Mar 10th: The 2017 Open Continues in week 3! 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. This week we take on 17.3!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.
B. 5 Rounds for time [13 Minute Time Cap]:
15 Wallballs (20/14) (m = 10ft/11ft, w = 9ft/10ft)
12 Sumo Deadlift High Pull (m = 75/95, w = 55/65)
9 Push Press (m = 75/95, w = 55/65)
Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx
And coming tomorrow…
A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. For Time: 0:00-6:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes
For Time: 6:00-12:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes
At 12:00 complete…
3 Rounds For Time [12 Minute Time Cap]:
200m sprint
4 Kettlebell snatch (left arm)
10m Sled Push (100/50)
200m sprint
4 Kettlebell snatch (right arm)
10m Sled Push (100/50)
Post reps for pullups, times for sprints, and time for WOD. Ex: 35, 67, 69, 10:40 (24kg)
