Workout of the Day (WOD)
Open Workout 25.1
AMRAP 15
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads (35/50 lb)
30′ walking lunge (2×15’)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Rx (50/35), must jump over db
Scaled (35/20), must jump over db
Foundations (20/10) or lighter, step over db, 10 lunges in place
Post the total reps completed for the WOD. Ex: 226 Rx
Upcoming Events
Friday, February 28th Friday Night Lights (FNL) for Workout 25.1 kicks off at 6 pm! Come cheer on each other Friday evening as well 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
Thursday, March 20th 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!
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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD
For Time: [30min cap]
50 Power Clean (115/85)
120 Double Unders
50 Toes-to-bar
40 Power Clean (135/95)
120 Double Unders
40 Pull-ups
30 Power Clean (155/105)
120 Double Unders
30 Chest-to-bar
20 Power Clean (185/125)
120 Double Unders
20 Bar Muscle Ups
All the reps are team totals. One partner working at a time. Partition the reps any way.
Post time for the WOD. Ex: 23:50 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. 3 Sets For Load
25m OH KB Carry R
25m OH KB Carry L
-complete the 25m unbroken
-increase the load as form allows each set
-complete 1 set every 3:30
B. 3 Rounds [15min cap]
15 Bench Press (135/85)
20/16 Cal Row
25 Kettlebell Swings (53/35)
Post load for KB carry and time for the WOD. Ex: 53#, 9:10 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
