WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Brianna Thomas

MON 08.13.18

By | WOD | No Comments
We want to thank everyone who came out to support 31 Heroes this past Saturday. Not only did we have a huge turn out, we also raised $9,661 and were not done yet! We have our last 31 Heroes Fundraiser at Urban Tree Cidery on Saturday, August 25th. Keep an eye out for more event details this week! Again, that you guys for being the most amazing community, CFM would be nothing without every single one of you.

Wallballs with Coach Stacy



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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. 3 Rounds (1 min work/1 min rest)
Double KB Front Rack Step Up (20/12 kg, knee to parallel)
Kettle Bell Swings (24/20 kg)
Russian Twist Wall Ball Shot (20/14)

B. Bench Press
3-3-3-3-3

Post total reps and heaviest bench triple.  Ex. 127 reps,  215#

And coming tomorrow...

A. 4 Rounds (1 min work/1 min rest)
Supine Grip L-hold
Strict Pull Ups

B. 4 Rounds
40 Air Squats
300m Run
20 Sit Ups
10 Push Ups

Post total seconds in hold and reps of pull ups and time for WOD. Ex 3:00, 41 Rx, 15:15 Rx

CFM Upcoming Events

Wednesday, August 15th: Crossover Symmetry Workshop with Coach Pietsch! $10 for members and $25 for non CFM Members.

FRI 08.10.18 31Heroes at CFM on Saturday!!

By | Events, Partner WOD, WOD | No Comments

31 Heroes is tomorrow!


CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am and go through 12pm with CFM party catered by Marlow's Tavern to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Carey working for that Marlow's Tavern grub!


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. 3 Rounds
1min at each station (:40 work :20 rest)
DB Burpees (50/35's)
Double Unders
Single Arm DB Hang Power Snatch (50/35)
Wall Walks
-2 min rest between each round-

Post totals for each movement. Ex: 25, 198, 38, 12 Rx

And coming Saturday...

31 HEROES
Teams of 2
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
One partner working inside. Continuous 400m run with sandbag (45/25). Switch upon return from run.

Post rounds, reps and thruster load Ex: 155, 8+13 Rx

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

For complete details on the WOD this Saturday view our 31Heroes Participant Guide:
http://bit.ly/31HeroesCFMGuide2018

Saturday Schedule For 31Heroes!


08:45: Heat 1
09:30: Heat 2
10:15: Heat 3
11:00: Heat 4
12:00: 31Heroes Raffle and Social

Sunday Schedule


10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

THURS 08.09.18

By | WOD | No Comments

T-Minus 3 days till 31 Heroes!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pietsch
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- Anthony

Workout of the Day (WOD)

A. A. Back Squat
15min to Work to a 10 rep max

B. 20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
Sit Ups

Post load for heaviest 10 rep completed and time . Ex: 275#, 10:23 Rx.

And coming tomorrow...

A. 3 Rounds
1 min at each station (:40 work, :20 rest)

DB Burpees (50/35's)
Double Unders
Single Arm DB Hang Power Snatch (50/35)
Wall Walks
-2 min rest between each round-

Post totals for each movement. Ex: 25, 198, 38, 12 Rx

WED 08.08.18

By | WOD | One Comment

"CF Mike" getting to work on those heavy thrusters during 31 Heroes! T-Minus 4 days...


Today's schedule

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

Workout of the Day (WOD)

A. Partner WOD (for time)

6 Rounds

10 Deadlifts (185/125)
10 Push Ups
1 min Rest
6 Rounds
10 Thrusters (95/65)
10 Pull Ups
1 min Rest
6 Rounds
10 Box Jumps (24/20)
10 Burpees
Partners alternate rounds

Post time for the WOD. Ex: 13:25 Rx.

And coming tomorrow...

A. Back Squat

15min to Work to a 10 rep max


B. 20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
Sit Ups

Post load for heaviest 10 rep completed and time . Ex: 275#, 10:23 Rx.

TUES 08.07.18

By | Events, WOD | No Comments

T-Minus 5 days till 31 Heroes! Look at Kevin B. climb that rope!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Ellen
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch
1-1-1-1-1

B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round


Post load for heavy single and time for WOD. Ex. 215#, 9:23 Rx

And coming tomorrow...

A. Partner WOD
6 Rounds


10 Deadlifts (185/125)
10 Push Ups
1 min Rest
6 Rounds
10 Thrusters (95/65)
10 Pull Ups
1 min Rest
6 Rounds
10 Box Jumps (24/20)
10 Burpees
Partners alternate rounds

Post time for the WOD. Ex: 9:45 Rx.

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8am through 12pm. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

THURS 08.02.18

By | WOD | No Comments

Nancy


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
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- Anthony

Workout of the Day (WOD)

A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 - 5 reps @ 75%
Min 2 - 3 reps @ 80%
Min 3 - 1 rep @ 85%

B. 12 Min EMOM
Min 1 - 12 Box Jumps
Min 2 - 10 Burpees
Min 3 - Max Cal Row
Min 4 - Rest

Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.

And coming tomorrow...

A. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs

B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement

Post time for the WOD. Ex: 9:10 Rx

WED 08.01.18

By | WOD | No Comments

Kathy performing Turkish Get Ups.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night with Dr. Jackie
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)

B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups

Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.

And coming tomorrow...

A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 - 5 reps @ 75%
Min 2 - 3 reps @ 80%
Min 3 - 1 rep @ 85%

B. 12 Min EMOM
Min 1 - 12 Box Jumps (24/20)
Min 2 - 10 Burpees
Min 3 - Max Cal Row
Min 4 - Rest

Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.