Upcoming Occasions
Thursday, July 18th: Convey-A-Buddy 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 stay up for the following 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 make contact with e-mail to order their spot. #BYOF Convey Your Personal Buddy!
Saturday, August tenth Save the date! 31Heroes Charity & Fundraising WOD!!
In the present day’s schedule
6:00a: All Ranges CrossFit- Javi7:00a: All Ranges CrossFit- Javi8:00a: Open Gymnasium- Javi12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey
Exercise of the Day (WOD)
AMRAP 810 DB Field Step Overs (50’s/35’s)(24/20)15/12 Cal Row-8min Relaxation-AMRAP 810 DB Thrusters (50’s/35’s)15/12 Cal Row
Submit rounds and reps for every AMRAP. Ex: 4+16, 5+2 Rx.
And coming tomorrow…
A. E4MOM 16Min 1: 5 Again Squat (78% of 1RM)Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)Min 4: Relaxation
B. Companion WODFor Time: [12min cap]400m Run Together25 Burpee Field Soar Over (24/20)400m Run Relay25 Burpee Field Soar Over (24/20)
All of the reps are staff totals. One companion working at a time. Athletes should do a minimal of three BBJO earlier than switching. Each athletes run the first 400m collectively, then break up the 2nd 400m.
Submit load for squat and time for the WOD. Ex: 305#, 7:50 Rx.
