![](https://crossfitmidtown.com/wp-content/uploads/2019/06/IMG_9251-683x1024-1.jpg)
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch
E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%
B. 3 Rounds [12min Cap]
20 DB Snatches (50/35) (Rx+ 70/50)
9 Strict Handstand Push Ups (Rx+ Deficit 4/2”)
Post load for High Hang and Low Hang snatch and time for the WOD.
Ex: 145#, 170#, 6:20 Rx
And coming tomorrow…
A. Front Squat
4-4-4-4
B. 4 Rounds [18min cap]
12 Toes to Bar
10 Deadlifts (115/75)
8 Hang Clean
6 Front Squats
400m Run
Post load for front squat and time for the WOD. Ex: 295#, 14:20 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!
Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Registration is open through 6/23 and athletes can purchase a single session from the calendar. #buildyourengines. Register here and improve your running and conditioning!
Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!
![](https://crossfitmidtown.com/wp-content/uploads/2019/06/31Heroes_NeverForget-4.png)
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.