CFM Upcoming Events
31Heroes August Raffle and Karaoke for 31Heroes! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We have raised over $7,000 and are almost on our way to reaching our 2nd goal for $10,000!
Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021
Thursday, August 19th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)
Post time for the WOD Ex: 13:10 Rx+
And coming tomorrow…
EMOM 20
Min 1: 4 Front Squats (@ 75% 1RM)
Min 2: Parallette Pike Handstand Push Ups
Min 3: Box Jump Overs (24/20)
Min 4: Kettlebell Swings (53/35)
Min 5: Rest
At Home
EMOM 20
Min 1: 3/3 DB Front Rack Split Squats
Min 2: Deficit Pike Handstand Push Ups
Min 3: Lateral Skier Hops
Min 4: DB Swings (50/35)
Min 5: Rest
Post fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
