MON 09.18.17 Lurong Challenge Begins!


CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! 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- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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)

A. Deadlift: 3 Rep Max

B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14#) to 10ft
60 second plank hold toes on Medball

Post load for deadlift and time for the WOD.
Ex: 365#, 17:21 Rx

And coming tomorrow…

“Raising the Bar Test”

9 Minute AMRAP
8 Lateral Bar Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Post rounds and reps completed. Ex: 7+7 L3

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