MON 07.23.12


Do you write down the results of every training session? You should! We’re starting a new strength cycle this week. For the next six weeks we’ll be doing a different lift each day of the week, so WRITE DOWN WHAT YOU LIFT. This week we’re doing sets of 10 reps. Next week will be sets of 5 reps… then in two weeks, we go back to sets of 10 and aim to go up a little in weight from this week’s numbers. There will be a burpee penalty for not knowing your strength numbers… WRITE IT DOWN!

Fran Finals are this week!

CrossFit Midtown’s first challenge, the Frantastic Voyage, wraps up this Saturday, July 28. Join your fellow CFMers this weekend as we shoot to improve on our prelim Fran times.
We’ll have heats at 10 and 11 (warm up starts on the hour. Heats at 10:30, 10:45, 11:30 and 11:45) followed by the REAL FUN: a cookout and awards ceremony starting at noon…there may or may not be vodka.
Can’t make it Saturday? There will be one makeup heat on Wednesday, 7/25 at 7pm. Sign up for your heat on the whiteboard this week. Email us to confirm whether you’ll DOMINATE Fran on Wed at 7, Sat at 10 or Sat at 11.
What if I’m new to CFM and missed the Fran Prelims? We don’t want you to miss a date with Fran! New members are also welcome to join us for the Fran finals. Just sign up for a Saturday heat time on the white board.

Stay tuned for details on our next big test, the WHOLE LIFE CHALLENGE, starting in mid September!


Community WOD at lululemon howell mill – join Lis for a free WOD at lululemon howell mill on the last Sunday of every month. Community WODs start Sunday 7/29 at 10 am.
Sunday Hooverball – meet at the sand volleyball courts at 11 am (pushed back an hour this week so we can do the lululemon WOD!)
Hydrostatic Body Composition testing – Monday 7/30, 4-7 pm, $30. Sign up for a 10-minute testing appointment at the gym or by emailing Alicia (our killer new intern!).
Paleo Night at Urban Pl8 – Tues, 7/31 at 8:30 pm. RSVP for dinner by emailing Alicia or signing up at the gym.
31 Heroes – Sat, 8/4. Check out the link on the sidebar of this page to register.
Food as Fuel – Saturday, August 11th, 12-1:30 – free to members, $25 for guests. Learn how to make better nutrition choices, grocery shopping tips, and other ways to make eating whole foods a habit.

This Sunday is Carlos’s last week at Hooverball (until Atlanta sucks him back in to work on another movie, that is) so come on out to see him DOMINATE Jon DLP one last time. Hooverball will be at 11 am this week (that’s an hour later than usual so we can all go hit the 10am free WOD at lululemon howell mill first).

Workout of the Day

3 sets of 10 front squats
REST 3 MINUTES BETWEEN SETS (wrist mobility)

3 sets of :20 AirDyne sprints, rest 3:40
Rest 7-12 minutes (mobility/core work)
3 sets of :20 AirDyne sprints, rest 3:40

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