Workout of the Day (WOD)
A. 4 Rounds
In a 3 minute window complete:
16/12 Cal Row
14 DB Box Step-ups (50/35 at 24/20″)
12 Toes-To-Bar
Max Reps Wall Ball Shots (20/14 at 10/9ft)
-Rest 2 minutes between rounds
B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps
Post reps of wall balls completed and total double unders completed. Ex: 84 Rx, 225.
Upcoming Events
Friday, February 28th Friday Night Lights (FNL) for Workout 25.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Thursday, March 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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
And coming tomorrow…
A. Clean Complex Every 1:30 for 5 sets
1 Hang Power Clean
1 Power Clean
Start at 70% and increase to 80%
This should not be a rep max as the rest time is short
Ex: 70-75-80-80-80%
B. 3 Rounds [20min cap]
15 Chest-to-bar Pull-ups
20 Hand Release Push Ups
400m Run
Post load for clean complex and time for the WOD. Ex: 235#, 12:49 Rx
