FRI 01.28.22

Jenny

CFM Upcoming Events

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 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

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- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Brianna
6:00p: Zoom CrossFit- Brianna

Workout of the Day (WOD)

A. Pre-workout:
EMOM 5:

1-5 wall walks

B. 5 rounds for time: [17min cap]
1:00 handstand hold
21 toes-to-bars

Post total walk walks and time for the WOD. Ex: 21, 12:30 Rx

And coming Saturday…

For time with a partner: [34min cap]
50/40-cal bike
60 KB swings (32/24 kg)
1,000/800-m row
50 wall-ball shots (20/14 lb)
400-m run together
40 pull-ups
500/400-m ski
60 KB swings (32/24 kg)
1,000/800-m row
50 wall-ball shots (20/14 lb)
400-m run together
40 pull-ups
*partners alternate work and rest except on run
*all reps and distances are team totals

Post time for the WOD. Ex: 26:16 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. Pre-workout Tabata:
8 sets for reps:

:20 alternating DB snatches (50/35)
– Rest :10

B. For load:
Overhead squats
5-5-5
Snatch balances
3-3-3
Hang squat snatch
1-1-1

Post total reps for tabata and loads for each lift. Ex: 60, 210#, 205#, 200#

Sunday Schedule

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

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