WED 06.28.17 Dunk Truck Tomorrow!

Congratulations Travis and Coach Brianna!! We welcome your new baby Emerson to the CFM Family!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time [15 Minute Time Cap]:
200m Run
30 Mountain Climbers (R+L=1)
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

Post load and reps for pullups. Post time to complete WOD.
Ex: 45# 10 reps, 10:14 Rx

And coming tomorrow…

A. Deadlift: Every minute on the minute 1 Deadlift (90% of 5 RM) for 6 minutes.
No dropping the Deadlift. Tempo 2022.

B. “Fantastic 4” Group WOD: In teams of 4 complete
80 Partner Deadlift (315/275/225)**
80 Synchronized Situp Press Overhead w/ Medball (20/14)
80 Synchronized Box Jumps (24/20) Step downs only
80 Partner Tire Flips

[20 Minute Time Cap]. All reps are team totals. May be completed in any order and partition the reps any way. All athletes may be working at the same time and on different movements. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift two or more athletes may lift at a time to complete a rep: male teams 315, mixed teams 275, and female teams 225.

Post load for deadlift and time to finish group WOD.
Ex: 405, 16:12 Rx (team of 4)

CFM Upcoming Events

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 5th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember

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