Holiday Travel WOD
CFM closed today. Happy 4th of July!!
50 burpees for time.
Every minute on the minute complete 5 V-ups (V-situps). – start with burpees
Rest 4 minutes and complete another round.
Post time to complete all burpees. Ex: 5:45/6:25 Rx.
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold
B. 3 Rounds for time [15 minute time cap]
25 Toes to bar
20 Hand Release Pushups
20/15 Cal Row
Post total reps of speed step and DU. Post time to finish WOD. Ex: 203, 227, 8:21.
CFM Upcoming Events
Monday, July 10th:“Own Your Eating” Nutrition Workshop at CFM from 6-8pm.
Thursday, July 27th: 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 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember