TUES 07.02.24


Upcoming Events

Thursday, July 18th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

CFM 4th Of July Schedule

Wednesday 7/3: Regular Schedule
Thursday 7/4: 7-9a Open Gym
Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class
Saturday 7/6: Resume Regular Schedule

Today’s schedule

6:00a: All Levels CrossFit- Anastasia
7:00a: All Levels CrossFit- Anastasia
8:00a: Open Gym- Anastasia
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

Workout of the Day (WOD)

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 2 Sets For Time
In a 6 minute window complete:
1000/850m Row
100 Double Unders
Rest remainder of the time
Start 2nd set at the 10 minute mark

Post load for squats and time for each set. Ex: 320#, 4:45, 4:51 Rx.

And coming tomorrow…

For Time [21min cap]
5 Rope Climbs*
25 Deadlift (225/155)
50 Wall Balls (20/14 @ 10/9ft)
100m KB Farmer’s Carry (70’s/53’s)
50 Wall Balls (20/14 @ 10/9ft)
25 Deadlift (225/155)
5 Rope Climbs*

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD. Ex: 14:19 Rx.

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