FRI 07.05.24

Alex and Stasia

Upcoming Events

Thursday, July 18th: 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 10th Save the date! 31Heroes Charity & Fundraising WOD!!

CFM 4th Of July Schedule

Thursday 7/4: 7-9a Open Gym
Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class
Saturday 7/6: Resume Regular Schedule

Today’s schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Power Snatch
4 sets of 2 reps 75% of 1RM
Stay at the same weight for all sets
Complete the set unbroken touch and go
Rest 2 minutes between sets

B. 5 sets for total calories
In a 2 minute window:
10 Power Snatch (120/85) (Rx+ 135/95)
10 Burpees Over Bar
Max Calorie Row
Rest 2 minutes between sets

Post load for snatch and total calories on the row. Ex: 170#, 88 Rx

And coming Saturday…

Partner WOD
2 Rounds For Time [24min cap]
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
100m Farmer’s Carry (105’s/70’s)
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
30/24 Cal Bike

All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.

Post the time to complete the WOD. Ex: 16:33 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Isabelle
11:45a: Yoga- Michael

And coming Sunday…

A. Bench Press/DB Row
Bench Press
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0

*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Kevin
12:15p: Yoga- Michael

Leave a Comment

Scroll to Top