TUES 08.24.21

Coach Mohammed

CFM Upcoming Events

Saturday, August 28th 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, September 23rd 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- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

“Front End”
Rep Rounds For Time [20min cap]
21-18-15-12-9

Front squats
Lateral Burpee Over Bar

Barbell Weight Each Round
Scaled
Men: 65/75/95/115/135
Women: 45/55/65/75/85

Rx
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Rx+ Weight
Men: 135/155/185/205/225
Women: 85/105/125/135/145

At Home
Rep Rounds For Time [20min cap]
24-22-20-18-16

DB Front squats (50’s/35’s)
Burpee Over DB

Post time for the WOD. Ex: 14:30 Rx

And coming tomorrow…

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

At Home
3 Rounds For Time [21min cap]

12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
20 Alternating Single Leg V-ups (R+L=1)
400m Run

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

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