WED 10.09.19 Eliteness Workshop Tonight!

Sign Up and Join Team CFM!

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Neal
7:30p: Eliteness Workshop- Dr Austin Cohen
8:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1 – Hollow Rocks
Min 2 – Strict Pull Ups (Rx+ = Strict C2B)
MIn 3 – Rest

Post time for the WOD. Ex: 7:20 75#.

And coming tomorrow…

A. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap]
1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]

All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.

CFM Upcoming Events

Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your lifeā€”the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

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