Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps on 4th set.
B. 3 Minutes As Many Rounds As Possible (AMRAP):
8 Burpee Box Jumps (m = 20/24/30, w = 16/20/24”) Step Down Only
10 Air Squats
12 1-arm Alternating Kettlebell Snatch (m = 16/20/24 w = 8/12/16kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.
Post load and max reps for 4th set of Back Squat. Post total rounds + reps from 3 cycles.
Ex: 375# 4 reps, 7+2 L3.
And coming tomorrow…
A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.
B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar
Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: Strict 6 reps, (68) Rx
CFM Upcoming Events
Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry’s in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry’s is dog friendly so bring your pets with you for Brunch on the patio.
Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!
