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!
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.
