There are still spots available in all classes this weekend. Email friends at crossfitmidtown.com to reserve a spot!
This update is headed to your inboxes soon, but I just can’t wait to tell you what’s coming next month… so you, our nine devoted blog readers, get to hear it here first!
We’re adding a Sunday 12n class. This will change our Open Gym session to 1-2p. So we’ll now have a structured Sunday class from 12 to 1 and an Open Gym session from 1 to 2.
Beginner classes will switch to Mondays at 8p, Thursdays at 8p and Saturday mornings at 9.
GYMNASTICS CLASS with Cassie is coming Tuesday nights at 8p!
AND we’re starting a Boot-Camp-style Park Program at Piedmont Park in mid-June. Stay tuned for more details.
Beka coaching the Murph crew through pull ups on Monday.
Yoga is tonight at 8:15p.
Workout of the Day (WOD)
A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs
*Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc
And coming tomorrow… BRING-A-FRIEND FRIDAY!
A. Weighted pull ups: 5-5-5+ OR Strict pull ups 5-5-5+ OR
Pull Up negatives 2 sets of 5, then burnout set of 5+ strict pull ups (in a band for set 3)
As many rounds as possible in 20 minutes of:
5 pull ups (mod w partner assistance – no bands)
10 push ups
One partner works at a time.
Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!