MON 08.28.17

Nancy

CFM Upcoming Events

Monday, August 28th Lurong Championship Challenge Early Registration Deadline. Before 8/28 save $15 on registration. If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
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)

On a running clock complete the following:

A. Hang Squat Clean: In 0-6 minutes work up to a heavy single

B. Front Squat: In 6-13 minutes work up to a heavy double (from rack)

C. Bench Press: In 13-21 minutes work up to a heavy set of 3.

D. Partner WOD: 21-28 minutes for a 7 minute AMRAP
10 Strict DB Press (m = 25/35/50, w = 10/25/35)
10 Stationary Reverse Lunges (alt)
10 Double KB Deadlift (m = 16/24/32, w = 12/16/24kg)

Both partners working at the same time. All reps are individual totals. 1 Partner starts on press the other on lunges. Score rounds and reps for each individual.

Post load for clean, squat, and bench, and rounds and reps for AMRAP.
Ex: 245#, 285#, 250#, 7+15 L3.

And coming tomorrow…

A. “Doublemint”
5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar

Rest 5 minutes

5 Minute AMRAP
20m Foot-Hand Crawl
15 Kettlebell Swings (24/16kg)

B. 5-Way Shoulder Stretch
Hold each position 1 minute

Post rounds and reps from each AMRAP (10m = 1 rep).
Ex: 3+4 Rx, 4+1 Rx.

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