Workout of the Day (WOD)
A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14 at 10/9ft)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14 at 10/9ft)
B. 3-Way Hamstring Stretch
Post total reps completed. Ex: 285 Rx.
Upcoming Events
Friday, February 13th CFM Galentines WOD and Social. Friday evening for the 7 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February 19th 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, February 27th Friday Night Lights (FNL) for Workout 26.1 kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Michael
8:00p: Open Gym- Michael
And coming tomorrow…
A. Snatch
In 20 minutes work to a 1RM
B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar
Post load for snatch and time for the WOD. Ex: 190#, 8:35 Rx
