WED 02.09.22

Jenn, Carmen, Hailey, and Mary

CFM Upcoming Events

Friday, February 11th CFM Galentines WOD and Social. Friday evening for the 6 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!

Thursday, February 17th 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!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- David

Workout of the Day (WOD)

8 sets for load:
2 front squats

Post-workout:
2 sets for quality:

20 banded side-steps (moving right)
20 green banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg

Post load for heaviest and lightest front squat. Ex: 320, 265

And coming tomorrow…

AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars

Post rounds and reps in the AMRAP. Ex: 4+20 Rx

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