FRI 06.30.17 Captain America WOD Saturday!

Bend and Flexy!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Back Squat: 3-3-3 increasing to heavy set of 3.

B. 12 Minute EMOM
(40 seconds work: 20 seconds rest)
1st Minute: 12/9 Cal Row
2nd Minute: 12 Dumbbell Bench Press (m = 25/35/50s, w = 15/25/35s)
3rd Minute: 12 Slam Balls (20/15)
4th Minute: 12 Burpees

Post load for squat and fewest reps for each movement in EMOM.
Ex: 325#, 12-11-12-10 L3

And coming Saturday…

Captain America: Partner WOD
20 Minute AMRAP

4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (100/50)

4 Jab-jab-cross-elbow-elbow-knee-knee
6 Chest-to-bar Pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)

4 Jab-jab-cross-elbow-elbow-knee-knee
6 Pullups OR BBAP (calves)
8 Overhead Walking Lunges with plate (25/15)
200m run
20m Sled push (100/50)

4 Jab-jab-cross-elbow-elbow-knee-knee
6 Ring Rows
8 Overhead Walking Lunges with plate (15/10)
100m run
20m Sled push (50/sled)

Partners alternating each full round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue!!

Post total rounds and reps completed. Run and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Yoga- Michael

CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 5th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember

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