Top June 2014, Bottom June 2015. Cary & Anne Marie Burke.
Top June 2014, Bottom June 2015. Cary & Anne Marie Burke in sync on deadlift and cleans.

CrossFit Midtown Weddings!! Congratulations to Cary & Anne Marie on getting married this weekend! In the past year we’ve had several weddings of our members and we’d like to say thank you to all the newly weds for trusting CFM to help you look your best for the big day and for your happily married years to come!
1. Stuart & Amber Roehm
2. Chris & Donna Addison
3. Elizabeth (Molyson) Hall
4. Dave & Ellen Thomas
5. Adam & Chelsea Krakowski
6. Adam & Amanda Kallin
7. Thuy (Dan) & Christopher Sun
8. Andrew Bauer
9. Sarah (Parker) LaFantano
10. Cary & Anne Marie Burke
11. Alison & Dan Waterson (Upcoming July)
12. Matthew Gers (Upcoming Aug)

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in fouth set.

B. 3 Minutes As Many Rounds As Possible (AMRAP):
10 Box Jumps (30/24”) Step downs only
10 1-arm Alternating Kettlebell Snatch (m = 20/24 w = 12/16kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.

Post load and max reps for 4th set of Back Squat. Post total reps from 3 cycles.
Ex: 375# 4 reps, 212 Rx.

And coming tomorrow…

A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.

B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar

Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: 25 neg, 68

MON 06.22.15 “CFM”arried! Read More »