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- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Deadlift
4-3-2-1-1-1
increasing weight to heavy single
B. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
40 Double Unders
600m run
18 Kettlebell Swings
40 Double Unders
400m run
15 Kettlebell Swings
40 Double Unders
Post load for deadlift and time for the WOD. Ex: 455#, 14:40 Rx.
And coming tomorrow…
A. For Time
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)
B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises
Post time for the WOD. Ex: 10:10 Rx.
CFM Upcoming Events
Thursday, June 20th 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, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
