Workout of the Day (WOD)
4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 17:10 Rx
Upcoming Events
Sunday, August 18th Pop Up Bring-A-Friend Day!
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia
7:00a: All Levels CrossFit- Anastasia
8:00a: Open Gym- Anastasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
For Time [24min cap]
30 Burpees Over the Bar Partner Medball Bear Hug
40 Deadlifts (225/155) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift Hold
90/70 Cal Row
60 Wall Balls (20/14) Partner Deadlift Hold
40 Deadlifts (225/155) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball Bear Hug
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 Rx
Saturday Schedule
8:30a: Open Gym- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Kevin
11:45a: Yoga- Kevin
And coming Sunday…
Brittany WODs a Marathon
Partner WOD
4 Rounds [60 sec work : 10 sec transition]
Min 1: 7m Shuttle Sprint Relay
Min 2: 16 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Ski Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 24 Sit Ups
Min 7: 10/7 Calorie Row Relay
[32:40min Total Time]
1 partner working at a time. All reps are team totals.
Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
Sunday Schedule
9a: Weightlifting- Michael
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
