Exercise of the Day (WOD)
17.510 Rounds [20min cap]9 Thrusters (95/65)*35 Double Unders**
*Scaled weight (65/45), Basis weight (45/35)**Scale Bounce Rope20 Double Unders5-15 DU+Singles35 Velocity Step or 15 Velocity Step (R+L=1)35 Singles
Submit time for the WOD. Ex: 11:10 Rx.
Upcoming Occasions
Friday, February thirteenth CFM Galentines WOD and Social. Friday night for the 7 pm class may have a particular girls exercise after which Galentines celebration with drinks and meals in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February nineteenth CFM Carry-A-Good friend Day! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact electronic mail and the time you’ll be attending to order their spot upfront. #BYOF Carry Your Personal Good friend!
Friday, February twenty seventh Friday Night time Lights (FNL) for Exercise 26.1 kicks off at 6 pm! Come cheer on one another Friday night in addition to full the first Open Exercise. The Open continues for 3 weeks with a brand new exercise every week and FNL on Friday nights on the health club!
Register for the Open and choose CrossFit Midtown as your affiliate: https://video games.crossfit.com/open
Right this moment’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi7:00p: Galentine’s Girls Solely Workforce Exercise
And coming Saturday…
Companion WOD [24min cap]6 Rounds20 DB Bench (50’s/35’s)20 Toes To Bar20 Cling Energy Clear (155/105)
1 associate working at a time. Partition the rounds and reps any means. 1 associate working at a time.
Submit time to finish the WOD. Ex: 19:20 Rx
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Strict Pullups: 1 set of max reps
B. EMOM 16 (0:30 work/0:30 relaxation)Min 1: Cal RowMin 2: Again Squat (65% 1RM)Min 3: KB Deadlift (70’s/53’s)*Min 4: Relaxation
*(Rx+ 90’s/70’s)
Submit max reps for pullups and fewest reps for every motion in EMOM and weight for again squat.Ex: 18, 10, 7 (225#), 12 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
