Upcoming Events
Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview
Thursday, March 21st 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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions
B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds
Then into…
4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds
Post the distance walked and calorie row. Ex: 130ft, 102 Rx.
And coming tomorrow…
A. Power Cleans
5-3-3-3-1-1-1-1-1
In 20 minutes work up to a heavy single
-NO touch-n-go reps. Reset each rep
-Complete 1 set every 2:30
-Start at 50-60% for a set of 5
-Increase weight and continue with sets of 3.
-Build to 80-90% for the first heavy single
B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch
Post load for power clean. Ex: 240#
