FRI 07.01.22 – CrossFit Midtown


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Phoebe

CFM Upcoming Occasions

Saturday, August thirteenth 31Heroes Charity & Fundraising WOD!!

As we speak’s schedule

6:00a: All Ranges CrossFit- Michael
7:00a: All Ranges CrossFit- Michael
8:00a: Open Fitness center- Michael
12n: All Ranges CrossFit- Michael
1:00p: Open Fitness center- Michael
4:00p: Open Fitness center- Jeannette
5:00p: All Ranges CrossFit- Hailey
6:00p: All Ranges CrossFit- Hailey

Exercise of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Stroll
21 C2B Pull Ups*
50′ Handstand Stroll
15 C2B Pull Ups
50′ Handstand Stroll
9 C2B Pull Ups
50′ Handstand Stroll
*(Rx+ 12-9-6 Bar Muscle Ups)

B. E2MOM 8
8-6-4-2
Clusters (Improve weight every spherical)
20 Straight Leg Sit Ups

Submit time for the WOD and cargo for the cluster. Instance 13:10 Rx, 230#

And coming Saturday…

Captain America Associate WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer Pull Ups (3 per aspect alt)
8 Overhead Strolling Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Companions alternating every spherical. All reps are per individual. Tape fingers / use gloves for boxing. Put on purple, white, and blue.

Submit complete rounds and reps accomplished. 200m and 20m sled push are every 1 rep (20 reps/spherical).
Ex: 9+8 Rx.

Saturday Schedule

8:30a: Open Fitness center- Michael
9:30a: All Ranges CrossFit- Michael
10:30a: All Ranges CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Entrance Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Relaxation

Submit weight for heaviest weight for bench press and lowest reps accomplished for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Ranges CrossFit- Adam
12n: Stretch & Mobility- Michael



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