Upcoming CFM Events
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.
6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see demo video).
A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM
B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)
All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.
Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.
And coming tomorrow…
A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).
B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips
Post load for clean and time for WOD. Ex: 255#, 7:53 Rx