Upcoming Occasions
Thursday, July 18th: Deliver-A-Pal Day! Thanks for everybody who invited a good friend to hitch 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 good friend or household to hitch you for a newbie pleasant associate exercise. E mail us with their title and speak to electronic mail to order their spot. #BYOF Deliver Your Personal Pal!
Saturday, August tenth Save the date! 31Heroes Charity & Fundraising WOD!!
As we speak’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Kevin8:00p: Open Fitness center- Ross
Exercise of the Day (WOD)
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. Accomplice WODFor Time: [12min cap]400m Run Together25 Burpee Field Leap Over (24/20)400m Run Relay25 Burpee Field Leap Over (24/20)
All of the reps are crew totals. One associate working at a time. Athletes should do a minimal of three BBJO earlier than switching. Each athletes run the first 400m collectively, then cut up the 2nd 400m.
Publish load for squat and time for the WOD. Ex: 305#, 7:50 Rx.
And coming tomorrow…
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
