Workout of the Day (WOD)
A. Rope Climbs
Practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing
EMOM 8
Min 1: 1-5 Rope Climbs
Min 2: Rest
B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx
Upcoming Events
Saturday, August 10th 31Heroes Charity & Fundraising WOD!! 31Heroes was created to help support the families of those killed in action on 8-6-2011; a date which resulted in our largest loss of life in a single day during the Afghan War as 30 service-members, across 3 branches, and 1 working dog, were killed in action. The fundraiser helps support the families of those lost along with the larger Navy Seal community and also to aid in the treatment of PTSD and Traumatic Brain Injury. Make a donation to support here: https://bit.ly/31Heroes2024CFMFundraisingPage
Sign up for a heat to participate in the 31Heroes WOD at CFM:
https://bit.ly/31HeroesCFM2024
Thursday, August 15th 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 July BAF Day! We look forward to the next BAF Day in August. 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!
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- Ross
And coming tomorrow…
A. Strict Pull Ups
3 sets of max reps
Complete 1 set every 4 minutes
B. 3 Rounds For Time [17min cap]
5 Wall Walks
15 Hang Power Clean (120/85) (Rx+ 155/105)
25 Wall Balls (20/14 at 10/9ft)
Rest 1 minute between rounds
Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx+
