Workout of the Day (WOD)
17.5
10 Rounds [20min cap]
9 Thrusters (95/65)*
35 Double Unders**
*Scaled weight (65/45), Foundation weight (45/35)
**Scale Jump Rope
20 Double Unders
5-15 DU+Singles
35 Speed Step or 15 Speed Step (R+L=1)
35 Singles
Post time for the WOD. Ex: 11:10 Rx.
Upcoming Events
Friday, February 13th CFM Galentines WOD and Social. Friday evening for the 7 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February 19th 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!
Friday, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
7:00p: Galentine’s Ladies Only Team Workout
And coming Saturday…
Partner WOD [24min cap]
6 Rounds
20 DB Bench (50’s/35’s)
20 Toes To Bar
20 Hang Power Clean (155/105)
1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.
Post time to complete the WOD. Ex: 19:20 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Strict Pullups:
1 set of max reps
B. EMOM 16 (0:30 work/0:30 rest)
Min 1: Cal Row
Min 2: Back Squat (65% 1RM)
Min 3: KB Deadlift (70’s/53’s)*
Min 4: Rest
*(Rx+ 90’s/70’s)
Post max reps for pullups and fewest reps for each movement in EMOM and weight for back squat.
Ex: 18, 10, 7 (225#), 12 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
