Workout of the Day (WOD)
A. AMRAP 9
6 V-ups
9 Box Jumps (24/20)
1 Rope Climb*
*Athletes must wear long socks or shin protection for climbing rope.
B. EMOM 9
Min 1: 8/8 DB Gorilla Rows
Min 2: 1 Set Unbroken Push-ups (10-40)
Min 3: Rest
Post rounds and reps for AMRAP and fewest reps of push-ups. Ex: 8+8 Rx, 24 Rx
Upcoming Events
Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd 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…
A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk
B. Shoulder Press 5×2
EMOM 20 (40 sec work: 20 sec rest)
Min 1: 2 Shoulder Press
Min 2: 5 Candlestick to Straddle Stretch
Min 3: 10/8 Cal Bike or Ski
Min 4: Rest
-Increase the weight on the press each set as form allows
-Start at 60% and build to 80-90%
-This does NOT have to be a 2 rep max but could be
Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx
