FRI 01.21.22 Stretch & Smash Mobility on Saturday

Jenny

CFM Upcoming Events

Saturday, January 22nd We will be teaching a Yoga inspired “Stretch & Smash” class at 11:45 am at CFM. This is a great opportunity to learn tools for recovering from tough workouts and daily maintenance to keep us injury free and performing at our best. Reserve your class in advance online!
Facebook Event: https://www.facebook.com/events/642991687041275

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Event Registration http://bit.ly/CFMRiseUpRegistration2022

Facebook Event https://fb.me/e/1JcOArDzJ

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron

Workout of the Day (WOD)

A. Pre-workout:
5 sets:

50-ft. handstand walk

B. Open 15.4
AMRAP 8:

3 handstand push-ups
3 cleans (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Score distance walked and rounds and reps for the WOD. Ex: 250-ft, 7+15 Rx.

And coming Saturday…

A. Pre-workout:
5 sets:

Set 1 | 18/13-cal. row
Set 2 | 21/15-cal. row
Set 3 | 23/18-cal. row
Set 4 | 21/15-cal. row
Set 5 | 18/13-cal. row
– Rest 1:00 between sets

B. 5 rounds for time with a partner: [25min cap]
30/24-cal. row
18 burpee box jump-overs (24/20 in)
2 legless rope climb (15 ft)*
– Partners alternate work and rest.

*Athletes must wear long socks or shin protection to climb the rope

Post time for the WOD. Ex: 22:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. 4 rounds for time: [20min cap]
100-m lunge
300-m run
– Wear a vest or carry an object 20/14 lb

A. Post-workout:
For time: [10min cap]

5-10-15-20-25-20-15-10-5
double-unders
sit-ups

Post time for each WOD. Ex: 16:10 Rx, 7:10 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

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