CFM Upcoming Events
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
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Hailey
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)
A. Cleans
E2MOM 12
Pause Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Clean (position 2)
3-2-1-1
Add weight each set
B. .357 Magnum
AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)(Rx+185/125)
7 Box Jumps (30/24)
At Home
A. PVC or DB Cleans
E2MOM 12
Pause Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Clean (position 2)
3-3-2-1
Add weight each set
B. AMRAP 15
5 DB Bent Row (50’s/35’s) or Superman Pulldown
3 Reverse Burpees
5 DB Squat Cleans (50’s/35’s) or Squat Jumps
7 Box Jumps (24/20) or Tuck Jumps
Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx
And coming tomorrow…
For Time [15min cap]
10 Devils Press (35/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run
At Home
For Time [15min cap]
10 Inverted Burpees
400m Run
20 Alt 1-Arm Burpees
400m Run
30 Everest Climbers (R+L=1)
400m Run
Post time for the WOD. Ex: 10:25 Rx.
