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FRI 09.13.19 Friday the Lifteenth!

Hardeep

CFM Upcoming Events

Thursday, September 19th Bring-A-Friend Day! 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!

Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)

Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

Today’s schedule

6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Michael
4:30: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. 3 Rounds For Time [6min cap]
5 Power Cleans (205/135)
13 Kettlebell Swings (35/26)
13 KB Russian Twists (R+L=1)

C. Core Cash Out [Not for time]
2 Rounds
13/13 KB Slashers (35/26)
13 Scissor Kicks (R+L=1)

Post load for clean and time for the WOD. Ex: 215#, 4:23 @ 185#,35#

And coming Saturday…

Partner WOD
10 Rounds [24min cap]
4 Bar Muscle Ups
6 Toes to Bar
8 Deadlifts (225/155)
24 Jumping Lunges

All the rounds and reps are team totals. Partners may partition the rounds and reps any way. One partner working at a time.

Post time for the WOD. Ex: 18:18 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Kettlebell Swings (53/35)
40 Push Ups
30/21 Cal Row

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

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