Exercise of the Day (WOD)
A. Energy Cleans5-3-3-3-1-1-1-1-1In 20 minutes work as much as a heavy single-NO touch-n-go reps. Reset every rep-Full 1 set each 2:30-Begin at 50-60% for a set of 5-Enhance weight and proceed with units of three.-Construct to 80-90% for the primary heavy single
B. EMOM 9Min 1: 20 Hole RockMin 2: 5 Wall SquatsMin 3: :30/:30 Pigeon Stretch
Submit load for energy clear. Ex: 240#
Upcoming Occasions
Thursday, February nineteenth CFM Carry-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e mail and the time you may 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 gymnasium!
Register for the Open and choose CrossFit Midtown as your affiliate: https://video games.crossfit.com/open
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- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Gymnasium- Michael
And coming tomorrow… Carry-A-Good friend Day!!
Associate WOD2 Rounds [30min cap]60/48 Cal Row50 Sit Ups40 DB Field Step Ups (50/35 at 20”)*30 Burpees Over Erg20/16 Cal Bike
*Rx+ (50’s/35’s at 20″)
All of the reps are staff totals. 1 companion working at a time. Partition the reps any manner.
Submit time for the WOD. Ex: 19:20 Rx
