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Monthly Archives: December 2018

FRI 12.28.18

By | Partner WOD, Travel WODs, WOD, Yoga | No Comments

Mr. Anderson getting ready for the CrossFit NYE ball drop!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)

B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#

And coming Saturday...

TBA



Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Ariele

And coming Sunday...

TBA



Sunday Schedule

8:45a: Weighlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller
5p: Open Gym- Neal
6p: Open Gym- Neal

THUR 12.27.18

By | WOD | No Comments

Ashley crushing those #wintergainz


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Front Squat
Max Day!!

B. 4 Rounds
21 Wall Balls (20/14)
18 Pull Ups
15 Kettlebell Swings (53/35)
12 Handstand Push Ups

Post heaviest front squat completed and time to complete WOD. Ex: 325#, 16:33 Rx


And coming tomorrow...

A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)

B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#

WED 12.26.18

By | WOD | No Comments

Watch out for the wild animals


Today's schedule


9a: Open Gym- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: Open Gym- Pietsch


Workout of the Day (WOD)

A. 3 Rounds [16min Cap]
400m Run
15 Hang Power Snatch (95/65)
9 Burpees over Bar

B. Snatch Complex
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat
[15min to work to a Heavy complex]
Post time to complete WOD and heaviest weight for snatch complex. Ex: 9:24 Rx, 185#

And coming tomorrow...

A. Front Squat
Max Day!!

B. 4 Rounds
21 Wall Balls (20/14)
18 Pull Ups
15 Kettlebell Swings (53/35)
12 Handstand Push Ups

Post heaviest front squat completed and time to complete WOD. Ex: 325#, 16:33 Rx

TUES 12.25.15 “12 Days of Fit-Mas”

By | Holiday Travel Workouts, WOD | No Comments

Holiday Schedule

Click here to reserve your classes in advance.
Mon: Christmas Eve! Gym Closed
Tues: Christmas!! Gym Closed
Wed: Mid morning and shortened evening schedule
Thur: Regular schedule

All I want for Christmas is the best jump roping skills!


Holiday Travel Workout 4

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song... 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

And coming tomorrow...

A. 3 Rounds [16min Cap]
400m Run
15 Hang Power Snatch (95/65)
9 Burpees over Bar

B. Snatch Complex
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat

Post time for WOD and load for complex. Ex: 11:08 Rx, 160#.

Holiday Travel Workout 6


For time:
40-30-20-10
Walking lunges (R+L=1)
Sit ups

Post time to complete WOD. Ex: 10:34 Rx.

Wednesday Schedule

9a: Open Gym- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Open Gym- Anthony

MON 12.24.18 Christmas Eve & Holiday Travel Workouts

By | Holiday Travel Workouts, WOD | No Comments
We wish you a healthy, happy 2019 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We're closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (see below). For the next 10 days we'll be posting Holiday Travel Workouts for you to do on the road...in the hotel gym...in Grandma's living room...back home in your garage...WHEREVER! We also encourage you to drop in to a local CrossFit Box if you're out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

image
Snowman CrossFit

Holiday Schedule

Click here to reserve your classes in advance.
Mon: Christmas Eve! Gym Closed
Tues: Christmas!! Gym Closed
Wed: Mid morning and shortened evening schedule
Thur: Regular schedule

Earn your fitness
#doordonot


Holiday Travel Workout 22

Christmas Eve: Gym Closed
For Time
100 Air Squats
4 min Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch) [demo]
Post total time for the WOD. Ex: 11:50 Rx

And coming tomorrow... Holiday Travel Workout 4

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song... 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

FRI 12.21.18

By | WOD | No Comments

Look at that pong form!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

CFG Open 14.3
AMRAP 8

10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)

10 Deadlifts (135/95)
15 Deadlifts (185/135)
20 Deadlifts (225/155)
25 Deadlifts (275/185)
30 Deadlifts (315/205)
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

And coming Saturday...

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Slam Balls (30/20)
40 Toes to Bar
-3 Minute Rest-
AMRAP 12
80 Cal Row (20/16 calorie relay)
60 Kettlebell Goblet Squats (53/35)
40 Single Arm Overhead Lunges (53/35)(Each Partner)

Post rounds and reps completed during each AMRAP. Ex: 1+2 Rx, 1+48 Rx

Saturday Schedule

9a: Open Gym- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday...

TBA



Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

THURS 12.20.18

By | WOD | No Comments

Legacy Club Twinsies!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx


And coming tomorrow...

CFG Open 14.3
AMRAP 8

10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx