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Monthly Archives: August 2019

FRI 08.30.19

By | Partner WOD, WOD, Yoga | No Comments

Priscila


Today's schedule

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

Workout of the Day (WOD)

WZA OC 3
DT Ladder
Every 4 minutes, complete 3 rounds of DT:

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 - 95/65
Round 2 - 135/95
Round 3 - 155/105
Round 4 - 185/130
Round 5 - 205/145 (AMRAP with remaining time)

Scaled Weights
Round 1 - 75/55
Round 2 - 95/65
Round 3 - 115/80
Round 4 - 135/95
Round 5 - 155/105 (AMRAP with remaining time)

Post total reps in AMRAP. Ex: 307 Rx


And coming Saturday...

Partner WOD
AMRAP 12

400m Relay Run (200m each)
20 Hang Power Cleans (115/75)
[add 20/10 pounds each round] -3min rest-
For Time [20min cap]
4000m Row
E2MOM (including 0)
6 Devil's Press (35/25's) (Rx+ 50/35's)

[35min total time]
Post rounds for AMRAP and time for the WOD. 200m = 1 rep. Ex: 4+18, 17:20 Rx.

Saturday Schedule

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


And coming Sunday...

WZA OC 4
For Time - 20:00 Minute Time Cap


150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Post time for the WOD. Ex: 8:04 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch&Mobility- Michael
5,6p: Open Gym- Neal

THUR 08.29.19

By | WOD | No Comments

Nancy


Today's schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Sumo Deadlift
5-5-5-5

B. For Time
50 Straight Leg Sit Ups
20 Chin Ups
50 DB Push Press (50/35's)
20 Chin Ups
50 Straight Leg Sit Ups

Post load for deadlift and time for the WOD. Ex: 365#, 11:56 Rx.

And coming tomorrow...

WZA OC 3
DT Ladder
Every 4 minutes, complete 3 rounds of DT:

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 - 95/65
Round 2 - 135/95
Round 3 - 155/105
Round 4 - 185/130
Round 5 - 205/145 (AMRAP with remaining time)

Scaled Weights
Round 1 - 75/55
Round 2 - 95/65
Round 3 - 115/80
Round 4 - 135/95
Round 5 - 155/105 (AMRAP with remaining time)

Post total reps in AMRAP. Ex: 307 Rx

WED 08.28.19

By | WOD | No Comments

May the Force be with us


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

For Time [16min cap] 3 Rounds
21 Alternating DB Snatches (35/25)
15 Toes to Bar
9 Double DB Hang Squat Cleans

Directly into...
1 Round

30 DB Box Step Overs (35/25's)
30 DB Deadlifts

Post total time for the WOD. Ex: 10:25 Rx.

And coming tomorrow...

A. Sumo Deadlift
5-5-5-5

B. For Time
50 Straight Leg Sit Ups
20 Chin Ups
50 DB Push Press (50/35's)
20 Chin Ups
50 Straight Leg Sit Ups

Post load for deadlift and time for the WOD. Ex: 365#, 11:56 Rx.

TUES 08.27.19

By | WOD, Yoga | No Comments

Better people = better athletes. #betterthanyesterday


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Stretch & Mobility- Michael
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds
10 Power Cleans (135/95)
10 Burpee Pull Ups

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

And coming tomorrow...

For Time [16min cap] 3 Rounds
21 Alternating DB Snatches (35/25)
15 Toes to Bar
9 Double DB Hang Squat Cleans

Directly into...
1 Round

30 DB Box Step Overs (35/25's)
30 DB Deadlifts

Post total time for the WOD. Ex: 10:25 Rx.

MON 08.26.19

By | WOD | No Comments

Adam H.


CFM Upcoming Events

Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)

Wednesday, Oct 9th at 7:30 pm Austin Cohen "Eliteness" workshop. The workshop is all based on Austin Cohen's experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
40 Double Unders
20 Russian Kettlebell Swings (70/53)
10 Thrusters (95/65)

Post load for squat and rounds for AMRAP. Ex: 275#, 5+34 Rx


And coming tomorrow...

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds
10 Power Cleans (135/95)
10 Burpee Pull Ups

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

FRI 08.23.19

By | WOD, Yoga | No Comments

Fist bump Friday!


Today's schedule

6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30-6:30p Self Defense Course
6:30p: All Levels CrossFit- Damon

Workout of the Day (WOD)

WZA OC 1
AMRAP 9
3-6-9-12-15-18-21...

Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)

Post total reps in AMRAP. Ex: 260 Rx



And coming Saturday...

A. Back Squat + Lunges
4 x 5 + 10 (alternating)
Complete 5 Back Squats, then immediately into 10 total DB Lunges

B. 4 Rounds [22min cap]
20/15 Calorie Row
25 Air Squats
200m Run
25 Air Squats

Post load for back squats and time for the WOD. Ex: 320#, 16:40 Rx.


Saturday Schedule

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


And coming Sunday...

WZA OC 2
Level 2 (Rx)
AMRAP 16

40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35's)
30 Chest to Bar Pull Ups
20 Devil's Press
20 Bar Muscle Ups

Level 1
AMRAP 16

40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20's)
30 Ring Rows
20 Devil's Press
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx


Sunday Schedule

8a: Aerobic Capacity Rowing Session
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
2p: Striking- Damon
5,6p: Open Gym- Neal

THUR 08.22.19

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Matt C


Today's schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
3:30p: Open Gym- Neal
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon

Workout of the Day (WOD)

Bring-A-Friend Day
Partner WOD
5 Rounds [10min cap]

20 Single DB Hang Clean & Jerk (50/35)
20 Pull Ups (Rx+ 30)
-at 10min-
4 Rounds [10min cap]
200m Relay (partner 1 goes then parter 2 = 1 round)
-at 20min-
42-30-18 [10min cap]
Deadlifts (185/125)(Rx+225/175)
Burpees Over the Bar
Partner Med Ball Sit Ups (20/14)

All reps team totals. One partner working at a time. Partner may partition the rounds and reps any way except for the run which they must alternate runs.

Post time for each WOD or reps completed.
Ex 8:40, 7:25, 78 Rx


And coming tomorrow...

WZA OC 1
AMRAP 9
3-6-9-12-15-18-21...

Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)

Post total reps in AMRAP. Ex: 260 Rx


CFM Upcoming Events

Thursday, August 22nd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!