WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Brianna Thomas

TUES 12.04.18

By | WOD | No Comments

CFM Holiday Party is going down Friday, December 14th at 7:30p! Bring all the Holiday Cheer in with the CFM Fam Bam!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Sled Push
6 x 50m Sled Push (increasing)

B. For Time [15min cap]
400m Run
20 DB Box Step Overs (35/25's) (24/20)
400m Run
20 Devil Presses (35/25's)
400m Run

Post heaviest sled push and time to complete WOD. Ex: 285#, 12:34 Rx

And coming tomorrow...

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
70% of 1RM Front Squat For Both Lifts

B. 5 Rounds
10 Power Cleans (135/95)
20 Air Squats

Post rounds and reps completed during AMRAP. Ex: 205#, 6:44 Rx

MON 12.03.18

By | WOD | No Comments

Team CFM Buns and Guns cheering each other on during the snatch WOD at GYG 2018.


Today's schedule

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

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
15 Box Jumps (24/20)
12 Toes to Bar
9 Power Snatches (95/65)

B. Pull/Push
Weighted Pull Ups
3-3-3-3-3
Seated DB Arnold Press
5 x 5 (each arm)

Post time to complete WOD and weight used for pull up and press. Ex 8:24 Rx, 25#, 25#s

And coming tomorrow...

A. Sled Push
6 x 50m Sled Push (increasing)

For Time [15min cap]
400m Run
20 DB Box Step Overs (35/25's) (24/20)
400m Run
20 Devil Presses (35/25's)
400m Run

Post heaviest sled push and time to complete WOD. Ex: 295#, 11:36 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don't forget to bust out those ugly holiday sweaters ;]

FRI 11.30.18

By | WOD | No Comments

Alex and Colleen


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Snatch Complex
Position 1 (High Hang) Power Snatch + Overhead Squat
4 x 2+2 (building in weight)

B. For Time [17min cap]
10-9-8-7-6-5-4-3-2-1
Ring Dips (Rx+ Muscle Up into Dips)
Alternating Pistols (reps are each leg)

Post heaviest snatch complex and time to complete WOD. Ex: 135#, 11:46 Rx

And coming Saturday...

Happy Birthday Dyer!
Grey Wolf [For Time]


40 Power Cleans (135/85)
40 Air Squats
40 Bench Press
40 Double Unders
40 Deadlifts
40 Burpees

Post Time to complete WOD. Ex: 21:15 Rx

Saturday Schedule

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

And coming Sunday...

TBA



Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

THURS 11.29.18

By | Bring a Friend Days, WOD | No Comments

All the smiles after a tough WOD with friends.


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- Pietsch

Workout of the Day (WOD)

Bring-a-Friend Day
2 Rounds [30min Cap]

400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar

Post time to complete WOD. Ex: 24:36 Rx


And coming tomorrow...

A. Snatch Complex
Position 1 (High Hang) Power Snatch + Overhead Squat
4 x 2+2 (building in weight)

B. For Time
10-9-8-7-6-5-4-3-2-1
Ring Dips (Rx+ Muscle Up into Dips)
Alternating Pistols (reps are each leg)

Post heaviest snatch complex and time to complete WOD. Ex: 135#, 8:42 Rx

WED 11.28.29

By | WOD | No Comments

Who is excited about BAF and the Holiday Party?!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Double Under Technique and Squat Mobility

B. 12 Min AMRAP
9 DB Thrusters (50's/35's)
35 Double Unders

L3 - (50/35)
L2 - (35/25)
L1 - (25/15)

Post rounds and reps completed during AMRAP. Ex: 8+29 Rx

And coming tomorrow...

Bring A Friend Day!

2 Rounds [30min Cap]

400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar

Post time to complete WOD. Ex: 24:36 Rx

TUES 11.27.18

By | WOD | No Comments

Carmen getting set to snatch.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)

B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)

Post weight used for squats and rounds+reps completed during AMRAP. Ex: 185#, 7+12 Rx

And coming tomorrow...

A. Double Under Technique and Squat Mobility

B. 12 Min AMRAP
9 DB Thrusters (50's/35's)
35 Double Unders

L3 - (50/35)
L2 - (35/25)
L1 - (25/15)

Post rounds and reps completed during AMRAP. Ex: 8+29 Rx

MON 11.26.18

By | WOD | No Comments

Lauren gliding through kettlebell swings


Today's schedule

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

Workout of the Day (WOD)

A. Rope Climbs
4-4-4-4
(Work to hardest skill level each climb)

B. AMRAP 4
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Score is total reps for each AMRAP. Ex 55, 61, 63 Rx

And coming tomorrow...

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)

B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)

Post weight used for squats and rounds+reps completed during WOD. Ex: 195#, 6+12 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don't forget to bust out those ugly holiday sweaters ;]