TUES 09.03.19

Heidi

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Thruster (from the rack)
3-3-3-3-3

B. 4 Rounds [24min cap]
250m Row/200m Run (alternate each round)
20 Single Arm DB Overhead Lunges (50/35) (10/10)
10 Wall Sit Ups
10 Burpees
20 Kettlebell Swings (53/35)
50 Double Unders

Post load for thruster and time for the WOD. Ex: 235#, 22:34 Rx.

And coming tomorrow…

A. Back Squat
4-4-4-4

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

CFM Upcoming Events

Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

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