
Workout of the Day (WOD)
A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest
B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
Upcoming Events
Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
Thursday, August 15th 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 July BAF Day! We look forward to the next BAF Day in August. 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!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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
And coming tomorrow…
A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)
**Athletes must wear long socks or shin protection to climb ropes.
B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)
Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.