Workout of the Day (WOD)
A. Clean Complex Every 1:30 for 5 sets
1 Hang Power Clean
1 Power Clean
Start at 70% and increase to 80%
This should not be a rep max as the rest time is short
Ex: 70-75-80-80-80%
B. 3 Rounds [20min cap]
15 Chest-to-bar Pull-ups
20 Hand Release Push Ups
400m Run
Post load for clean complex and time for the WOD. Ex: 235#, 12:49 Rx
Upcoming Events
Friday, February 28th Friday Night Lights (FNL) for Workout 25.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Thursday, March 20th 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- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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: Weightlifting- David
And coming tomorrow…
EMOM 25
Min 1: Sit-Ups
Min 2: KB Sumo Deadlift High Pull (53/35)
Min 3: 3-5 Power Box Jumps**
Min 4: Cossack Squat or Stretch
Min 5: Cal Bike
*Increase the height as form allows and land above a squat position.
Score fewest reps completed for each movement in the minute and the height of jumps.
Ex: 12, 12, 3, 8, 10 Rx at 24, 30, 33, 36, 38″
