FRI 02.17.23 Open 23.1 and Friday Night Lights!


Upcoming Events

Friday, February 17th Friday Night Lights (FNL) for Workout 23.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!

Register for the Open and select CrossFit Midtown as your affiliate:

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

23.1 (14.4 Repeat)
Complete as many reps as possible in 14 minutes of:

60-Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots
30 Cleans
20 Muscle-Ups

♀14-lb ball to 9 ft, 95-lb cleans
♂20-lb ball to 10 ft, 135-lb cleans

♀10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups
♂14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups

Post total reps completed. Ex: 181 Rx.

And coming Saturday…

Partner WOD [24min Cap]
4 Rounds

400m Run Relay
20 Bar Facing Burpees
100 Double Unders
20 Shoulder to Overhead (135/95)

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. “McFeaters”
For Time:

500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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