MON 10.07.19

Keep climbing higher 1 day at a time… 1 workout at a time.

CFM Upcoming Events

Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your lifeā€”the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Partner WOD

15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches
Directly Into…

3 Rep Clean and Jerk

One partner working at a time. All the reps are team totals. Partners may partition the reps any way. For the second AMRAP each partner must complete 3 reps at the heaviest weight possible within the 8 minutes. Repetitions do not have to be touch and go but only one partner may lift their 3 reps in a row at a time.

Post rounds + reps of AMRAP and C&J weight. Ex: 10+16 Rx, 245#, 275#.

And coming tomorrow…

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)

Min 1 – Handstand Pushups (Rx + = strict)
Min 2 – Elbow Plank Hold

30 Double Unders (each round)
Power Cleans (135/85)

Post rounds + reps for the AMRAP. Ex: 6+40 Rx.

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