MON 02.20.23

Coach Isabelle

Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

Register for the Open and select CrossFit Midtown as your affiliate:

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Thursday, March 16th 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!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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- Kevin
7:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds: [18min cap]
50ft DB Overhead Walking Lunge (50/35)
30 sec Hanging L-sit Hold
5/5 DB Hang Clean & Jerk (50/35)

Post load for complex and time for the WOD. Ex: 235#, 12:20 Rx.

And coming tomorrow…

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

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