THUR 03.10.22

Coach Cameron

CFM Upcoming Events

Friday, March 11th Friday Night Lights (FNL) for Workout 22.3 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 3rd Open Workout. The theme for week 3 of FNL is Harry Potter and Hogwarts House Colors. Have fun showing your spirit!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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!

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)

For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

Post-workout:
5 sets for height:

3 box jumps
– Rest as needed between sets.

Post load for each snatch and box jump height.
Ex: 140, 185, 210, 42″

And coming tomorrow… Open Workout Prediction!

Open Workout 22.3
For time: [15min cap]

2 rounds of
100 double unders
21 front rack lunges (65/95 lb)
21 toes-to-bar
21 thrusters (65/95 lb)
– Rest 1 minute
Then complete 2 rounds of
100 double unders
21 pistols
12 bar muscle ups
21 thrusters (65/95 lb)

Open Workout 22.4
Complete the following complex for
max load: [7min cap]

1 deadlift
1 clean
1 hang clean
1 jerk

Post time for the WOD or reps completed and load for complex
Ex: 576 Rx, 247 Rx

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