WED 07.03.19

Mike Adams standing up a clean in the final round of Open WOD 19.2 during Friday Night Lights!

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM15
Min 1 – 5 Back Squat (75% of 1RM)
Min 2 – 12 Push Ups
Min 3 – 2 Rope Climbs**

B. 5 Rounds [25min cap]
400m Run
15 Toes to Bar
11 Double DB Snatch (35/25’s)

**Athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for squats and time for the WOD. Ex: 325#, 19:11 Rx.

And coming tomorrow…

CFM Closed! Happy 4th of July
Choose Your WOD; Choose your AMERICAN HERO!
Option 1: FRANKLIN
10 Rounds
10 Push Ups
10 Sit Ups
10 Air Squats

Option 2: JEFFERSON
10-9-8-7-6-5-4-3-2-1
Burpees
Sit Ups

Option 3: WASHINGTON
10 Rounds
10 Reverse Lunges
10 Push Ups

Post name and time for the WOD. Ex: JEFFERSON 6:28 Rx

And coming Friday…

For Time
20 Shoulder Taps (Rx+ 25′ Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
20 Shoulder Taps

Post time for WOD. Ex: 13:10 Rx.

Friday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Carrie
10a: All Levels CrossFit- Carrie
11a: All Levels CrossFit- Carrie
12:15p: Get Flexual- Michael

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Saturday, July 6th:SPIDER-MAN & ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant & Spider” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 6th:SPIDER-MAN Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB group!

ANT-MAN Partner WOD on Saturday, July 7th!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Leave a Comment