Upcoming Occasions
Saturday, June twenty ninth: Captain America Companion WOD at CFM! Exercise is deliberate for Saturday morning in every group class and we’ll cut up into groups of two. Exercise may have feats of energy, talent, and stamina to finish in rounds for an AMRAP. Reserve you see on Saturday morning for this superhero themed WOD! Tape fingers / use gloves for boxing. Put on crimson, white, and blue!
Thursday, July 18th: Carry-A-Pal Day! Thanks for everybody who invited a buddy to hitch us and for these finishing their first exercise at CrossFit Midtown for the June BAF Day! We sit up for the subsequent BAF Day in July. Invite a buddy or household to hitch you for a newbie pleasant companion exercise. E mail us with their identify and call electronic mail to order their spot. #BYOF Carry Your Personal Pal!
Saturday, August seventh Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Wednesday 7/3: Common Schedule Thursday 7/4: Closed in observance of the 4th of JulyFriday 7/5: 8:30a Open Fitness center, 9:30a Group ClassSaturday 7/6: Resume Common Schedule
At this time’s schedule
6:00a: All Ranges CrossFit- Anastasia7:00a: All Ranges CrossFit- Anastasia8:00a: Open Fitness center- Anastasia12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
Exercise of the Day (WOD)
A. For Time [14min cap]50′ Handstand Walk21 C2B Pull Ups*50′ Handstand Walk15 C2B Pull Ups50′ Handstand Walk9 C2B Pull Ups50′ Handstand Stroll*(Rx+ 12-9-6 Bar Muscle Ups)
B. Cluster (Squat Clear & Jerk)5 units of two repsComplete 1 set each 2 minutesStart at 50% max C&J and construct to 70-80%
Submit time for the WOD and cargo for the cluster. Instance 13:10 Rx, 230#
Squat Clear & Jerk/Cluster: On this motion, the barbell goes from floor to overhead with the athlete passing by way of a full squat place whereas the barbell is racked on the shoulders. This generally is a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or something in between so long as the three key positions are reached. The barbell begins on the bottom. The athlete should cross by way of a full squat with hips under knees. The barbell should come to full lockout overhead with the hips, knees and arms absolutely prolonged, and the bar immediately over the heels. Contact and go is permitted. No bouncing.
And coming Saturday…
Captain America Companion WOD20 Minute AMRAP4 Jab-jab-cross-elbow-elbow-knee-knee6 Archer Pull Ups (3 per aspect alt)8 Overhead Strolling Lunges with plate (45/35)200m run20m Sled push (180/135)
Companions alternating every spherical. All reps are per individual. Tape fingers / use gloves for boxing. Put on crimson, white, and blue.
Submit whole rounds and reps accomplished. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/spherical).Ex: 9+8 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 Press5-5-5-5-5
B. EMOM 16Min 1: 10 DB Deadlift (50’s/35’s)Min 2: 10 DB Entrance Squat (50’s/35’s)Min 3: 12/9 Calorie RowMin 4: Relaxation
Submit weight for heaviest weight for bench press and lowest reps accomplished for the EMOMEx. 235#, 10-10-12 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
