Upcoming Occasions
Thursday, July 18th: Carry-A-Buddy Day! Thanks for everybody who invited a pal to affix us and for these finishing their first exercise at CrossFit Midtown for the June BAF Day! We look ahead to the subsequent BAF Day in July. Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Electronic mail us with their title and phone e mail to order their spot. #BYOF Carry Your Personal Buddy!
Saturday, August tenth Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Thursday 7/4: 7-9a Open GymFriday 7/5: 8:30a Open Fitness center, 9:30a Group Class, 4:30p Open Fitness center, 5:30p Group ClassSaturday 7/6: Resume Common Schedule
As we speak’s schedule
8:30a: Open Fitness center- Michael9:30a: All Ranges CrossFit- Michael4:00p: Open Fitness center- Javi5:00p: All Ranges CrossFit- Javi
Exercise of the Day (WOD)
A. Energy Snatch4 units of two reps 75% of 1RMStay on the identical weight for all setsComplete the set unbroken contact and goRest 2 minutes between units
B. 5 units for whole caloriesIn a 2 minute window:10 Energy Snatch (120/85) (Rx+ 135/95)10 Burpees Over BarMax Calorie RowRest 2 minutes between units
Put up load for snatch and whole energy on the row. Ex: 170#, 88 Rx
And coming Saturday…
Companion WOD2 Rounds For Time [24min cap]200m Sandbag Carry (45/25)20 Field Jumps (30/24″)100m Farmer’s Carry (105’s/70’s)200m Sandbag Carry (45/25)20 Field Jumps (30/24″)30/24 Cal Bike
All of the reps and distances are workforce totals. Each companions should go collectively on the carries with one accomplice carrying the bag or farmer carry weights. Swap as usually as you want. One accomplice working at a time on field jumps and bike. Companions should full a minimal of three field jumps earlier than switching.
Put up the time to finish the WOD. Ex: 16:33 Rx
Saturday Schedule
8:30a: Open Fitness center- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Isabelle11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press/DB RowBench Press3-3-3-3-3Single Arm DB Row5 x 8/8*Superset Bench and DB row
B. AMRAP 1610 Push Ups15 Air Squats20 KBS (53/35)100m 2-DB Farmer Carry (50’s/35’s) Each 4 min together with 0
*Start the WOD with the Farmers Carry with a DB in every hand. Each 4 min, athletes will cease the place they’re to seize the DBs and full one other 100m carry (minutes 0,4,8,&12)
Put up load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
