MON 03.07.22

Jon G.

CFM Upcoming Events

Friday, March 11th Friday Night Lights (FNL) for Workout 22.3 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 3rd Open Workout. The theme for week 3 of FNL is Harry Potter and Hogwarts House Colors. Have fun showing your spirit!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

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)

7 sets for load:
1 clean and jerk
– Start at 75% 1RM
– Build to a heavy single

Post-workout:
EMOM 5:

Max set chest-to-bar pull-ups
– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.

Post load for C&J and chest-to-bar total reps.
Ex: 260#, 50 Rx

And coming tomorrow…

Pre-workout:
Burgener snatch warm-up:
2 sets:

10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.

8 rounds each for time: [28min cap]
400-m run
– Rest 1:30

Post time for fastest and slowest 400-m
Ex: 1:45, 1:58 Rx

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