Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Oly Weightlifting- Anthony
Workout of the Day (WOD):
A. Power Snatch: 2-2-2-2-2 work ups.
B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*
**L2 = Knees to Arms, L1 = Hanging Knee Raise
*For L1 the movement may be ground to overhead
Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.
And coming tomorrow…
A. Overhead Squat: In 15 minutes working up to a heavy single
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
60 Pullups (Ring Rows = L1, C2B = L2/L3+)
60 Cal row
30 Overhead Squats (m = 15/55/95, w = 15/45/65)
20 Overhead Squats (m = 35/75/115, w = 25/55/80)
10 Overhead Squats (m = 55/95/135, w = 35/65/95)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 155#, 12:40 L2.
Upcoming CFM Events
Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.
Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!
Thursday, Feb 23rd: The 2017 Open begins! 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. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more 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 open and join Team CFM.
