
Workout of the Day (WOD)
On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
Upcoming Events
Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Luke
1:00p: Open Gym- Luke
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
“Fire Swamp”
AMRAP 20
100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar
1 partner working at a time. All the reps are team totals. Partition the reps anyway.
Post total reps completed. Ex: 320 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. Bench Press 3×5
3 sets of 5 reps at 75% 1RM
B. 5 Rounds:
In a 2 minute window complete…
15 KB Swings (53/35#) (Rx+ 70/53#)
15 Burpees
Max Calorie Bike
-Rest 2 minutes between rounds
Post load for bench and total calories from bike. Ex: 205#, 72 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Luke
12:15p: Yoga- Michael