September 2019

CFM Upcoming Events

Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!

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

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- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. EMOM 16
Min 1 – Row for Calories
Min 2 – Planks (Rd 1&3: Elbow, Rd 2&4: 30sec Left/Right)
Min 3 – Alt Double DB Step Ups (to 90°)
Min 4 – Rest

B. For Time [12 min cap]
21-15-9
Burpees Over the Erg
Overhead Squats (95/65)
Pull Ups

Post time for WOD. Ex: 7:20 Rx

And coming tomorrow…

WZA OC 56
On a 15:00 Minute Clock

WORKOUT 5
For time, 21-15-9:
Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower

*If not completed within 12 minutes, continue to workout 6

WORKOUT 6
With remaining time of 15:00
1RM Clean and Jerk

Scaled Weights
Barbell Thrusters (65, 45lb)

Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.

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)

A. Back Squat
4-4-4-4

B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans

Post total time for the WOD. Ex: 10:30 Rx.

And coming tomorrow…

A. EMOM 16
Min 1 – Row for Calories
Min 2 – Planks (Rd 1&3: Elbow, Rd 2&4: 30sec Left/Right)
Min 3 – Alt Double DB Step Ups (to 90°)
Min 4 – Rest

B. For Time [12 min cap]
21-15-9
Burpees Over the Erg
Overhead Squats (95/65)
Pull Ups

Post time for WOD. Ex: 7:20 Rx

CFM Upcoming Events

Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!

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!!

CFM Upcoming Events

Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!

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

CFM Closed Today! Happy Labor Day!

Workout of the Day (WOD)

Holiday Travel WOD
“Holding Hands”
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold at 45°, downward dog hold for an active stretch, or elbow plank hold.

Post time for WOD. Ex: 11:24 Rx.

Coach’s Notes:
Goal is to finish in 10-15 minutes completing each round in 60-90 seconds. Optioning complete half at Rx and then scale down the last 5 rounds. Do this workout while watching your favorite show or a Netflix rom com and using the squat hold and downward dog hold as an active stretch sequence.

And coming tomorrow…

A. Thruster (from the rack)
3-3-3-3-3

B. 4 Rounds [24min cap]
250m Row/200m Run (alternate each round)
20 Single Arm DB Overhead Lunges (50/35) (10/10)
10 Wall Sit Ups
10 Burpees
20 Kettlebell Swings (53/35)
50 Double Unders

Post load for thruster and time for the WOD. Ex: 235#, 22:34 Rx.