MON 02.21.22

Tim

CFM Upcoming Events

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

Pre-workout:
Accumulate with a partner: [10min cap]

60 burpee box jump-overs (20/24 in)
– Break up the reps as needed.

10 rounds for time with a partner: [20min cap]
20 double-unders
14/20-cal. row
20 double-unders
– Alternate rounds with a partner.

Post time for the bbjo and 10 rounds in the WOD.
Ex: 5:48, 15:30 Rx

And coming tomorrow…

5 sets for load:
3 weighted pull-ups

Post-workout Tabata:
8 sets for reps:

:20 ring dips
– Rest :10

Post load for pull-ups and reps for dips. Ex: 75#, 42 Rx

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