THUR 02.17.22

Mary

CFM Upcoming Events

Thursday, February 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, February 19th CFM Intramural Open Sorting Hat Announcement Ceremony and Team Selection at 1 pm at the gym. Take the Sorting Hat Survey to assist in being sorted!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

6:00a: All Levels CrossFit- Carmen
7:00a: All Levels CrossFit- Carmen
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

Pre-workout:
2 sets:

Max unbroken toes-to-bars
– Rest 3:00 between sets.

AMRAP 16:
10 sit-ups
8 pull-ups**
6 burpee box step-overs (16/20 in)
– One partner working while the other holds a medball (14/20 lb)

**Scaling Pull-ups**
#half (4 reps/rd)
barbell assist pull ups
ring rows

Post total t2b and rounds in AMRAP. Ex: 62, 10+2 Rx

And coming tomorrow…

7 sets for load:
3 thrusters

Post-workout:
4 sets for reps:
On a 2:00 clock:

:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
– Rest 1:00 between sets.

Post load for thruster and total floor press reps. Ex: 235#, 64 Rx

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