MON 07.05.21 Happy 4th!!

Coach Michael

CFM 4th Of July Schedule

Monday: Closed in observance of the 4th of July
Tuesday: Regular Schedule

CFM Upcoming Events

Friday, July 9th:Black Widow Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Saturday, July 10th:Black Widow WOD! We will be doing a Black Widow Superhero WOD Saturday morning. Wear you CFM Shirt or favorite superhero shirt and come do a superhero inspired workout!

Thursday, July 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 June BAF Day! We look forward to the next BAF Day in July. 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!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

CFM Closed in National Observance of 4th of July

Workout of the Day (WOD)

AT Home

Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

And coming tomorrow…

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

At Home
A. E3MOM12

Min 1: 5 DB Tempo Squats 3331 or Tempo Pistols
Min 2: 8-12 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement

B. 3 Rounds [18min cap]
400m Run
25 Straight Leg Raises
9 Double DB Snatch (35/25’s) or 5 Inverted Burpees

Post load for squats and time for the WOD. Ex: 325#, 12:11 Rx.

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