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!!
Today’s schedule
6:00a: All Levels CrossFit- Javi
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
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)
AMRAP 8
10 DB Box Step Overs (50’s/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50’s/35’s)
15/12 Cal Row
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.
And coming tomorrow…
A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest
B. Partner WOD
For Time: [12min cap]
400m Run Together
25 Burpee Box Jump Over (24/20)
400m Run Relay
25 Burpee Box Jump Over (24/20)
All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.
Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.
