Upcoming Occasions
Thursday, July 18th: Deliver-A-Pal Day! Thanks for everybody who invited a buddy to affix us and for these finishing their first exercise at CrossFit Midtown for the June BAF Day! We look ahead to the following BAF Day in July. Invite a buddy or household to affix you for a newbie pleasant associate exercise. Electronic mail us with their title and make contact with e-mail to order their spot. #BYOF Deliver Your Personal Pal!
Saturday, August tenth Save the date! 31Heroes Charity & Fundraising WOD!!
Right this moment’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Fitness center- Isabelle12n: All Ranges CrossFit- Hailey1:00p: Open Fitness center- Hailey4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin7:00p: Weightlifting- David
Exercise of the Day (WOD)
5 Units Every For TimeIn an 8 minute window full:12/9 Cal Bike15 Toes to Bar18 Single DB Field Step Ups (50/35 at 24/20”)50 Double UndersRest the rest of the time
Rating time for every set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx
And coming tomorrow…
A. Snatch Advanced E3MOM [12min]Energy Snatch + Overhead Squat + Snatch4 x 2+2+1Increasing weight every setStart at 50% 1RM snatch and construct to 75-80percentComplete the advanced unbroken
B. 4 Rounds [10min cap]5 Grasp Energy Snatches (120/85)(Rx+ 155/105)7 Overhead Squats9 Deadlifts
Put up the load for the snatch advanced and time for the WOD. Ex: 175#, 7:49 Rx.
