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Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Damon
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
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
Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set
B. Amanda [12min cap]
9-7-5
Ring Muscle Ups
Snatches (135/95)
Post load for pause and hang snatch and time for the WOD.
Ex: 135#/190#, 7:40 Rx.
And coming tomorrow…
A. E3MOM15
Min 1 – 5 Back Squat (75% of 1RM)
Min 2 – 12 Push Ups
Min 3 – 2 Rope Climbs**
B. 5 Rounds [25min cap]
400m Run
15 Toes to Bar
11 Double DB Snatch (35/25’s)
**Athletes must wear long socks or pants to protect shins when climbing the rope.
Post load for squats and time for the WOD. Ex: 325#, 19:11 Rx.
CFM Upcoming Events
Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!
Saturday, July 6th:SPIDER-MAN & ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant & Spider” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!
Saturday, July 6th:SPIDER-MAN Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!
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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.