THUR 03.21.19

Billy going to his happy place with dumbbell thrusters

CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open! The 2019 Open continues! 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. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!! Friday night concludes the 2019 Open Season!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

5 Hang Power Cleans (155/105)
10 Box Jump Overs (24/20)
30 Double Unders

Post load for deadlift and rounds and reps for the AMRAP. Ex: 145#, 7+10 Rx

And coming tomorrow…

Open WOD 19.5
12 Minute AMRAP
Dumbbell Thrusters (50’s/35’s)
Chest to Bar Pull Ups
Rounds of increasing reps

Post number of reps for AMRAP. Ex: 135 Rx

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