Upcoming Events
Friday, March 1st Friday Night Lights (FNL) for Workout 24.1 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: https://games.crossfit.com/open
FNL Spirit Themes
Friday 3/1 for 24.1: Red, White, and CFM Blue!
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!
Thursday, March 21st 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: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
Open Workout 24.1
For time: [15min cap]
21 dumbbell snatches, arm 1 (50/35)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Post the time for the WOD. Ex: 8:21 Rx
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 (135/95)
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
