MON 03.03.14 Last Day for Open 14.1

Join the CFM Pteradactyls!

Today is the last day to register for the 2014 Open and to complete and submit “14.1” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so join the CFM team at or just show up on Saturdays to try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.2 at 8PM and streamed live online.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Push Press: 3×5 rest 3 minutes between sets
B. 4 rounds for time:
10 Wall Balls (20/14)
10 Hand Release Pushups
10 Situps w/ Medball (20/14)

And coming tomorrow…

A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (step downs). Work on silent landings onto the box at max height.
B. For Time:
500m Row
100m Goblet carry (24/16kg)

Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

100m Goblet carry
500m Row

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