WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Brianna Thomas

WED 10.17.18

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Coach Travis moving odd objects


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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Squat Snatch
5 x 2+1 (work to a heavy complex)

B. AMRAP 10
40 Wallballs (20/14)
30 Power Snatches (75/55)
20 Burpees Over Bar

Post heaviest snatch complex and rounds + reps for WOD. Ex 235#, 1+15 Rx

And coming tomorrow...

Bring-A-Friend Day!
Partner WOD

2 Rounds
100 Plate Hops
75 Seated Partner Twists
50 Slam Balls
25 Slam Ball Goblet Squats

Post time to complete WOD. Ex: 15:56 Rx

TUES 10.16.18

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Forging Elite Friendships


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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Monica Miller
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Lurong WOD 5 [Goal Time 7-9 minutes] Balancing Act
4 Rounds

L3:
5 HSPU
10 Pistols
15 Kettlebell Swings (53/35)

L2:
5 Push Press (115/75)
10 Pistols to 16" surface
15 Kettlebell Swings (44/26)

L1:
5 Push Press (75/45)
10 Goblet Squats (35/18)
15 Kettlebell Swings (35/18)

Post time to complete WOD. Ex 7:35 L3.

And coming tomorrow...

A. Snatch Complex
Hang Power Snatch + Squat Snatch

5 x 2+1 (work to a heavy complex)

B. AMRAP 10
40 Wallballs (20/14)
30 Power Snatches (75/55)
20 Burpees Over Bar

Post heaviest snatch complex and rounds + reps for WOD. Ex 165#, 1+53 Rx

MON 10.15.18

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Coach Emmie is ready to get "strong like mom"!


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- Brianna
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. Clean Complex
Hang Power Clean + Power Clean

5 x 2+1 (work to a heavy complex)

B. 3 Rounds [15 min cap]
45 Sit ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)

Post heaviest load and time to complete WOD. Ex 185#, 13:02 Rx

And coming tomorrow...

A. Lurong WOD 5

4 Rounds [Goal Time 7-9 Minutes] L3

5 HSPU
10 Pistols
15 Kettlebell Swings (53/35)

L2
5 Push Press (115/75)
10 Pistols to 16" surface
15 Kettlebell Swings (44/26)

L1
5 Push Press (75/45)
10 Goblet Squats (35/18)
15 Kettlebell Swings (35/18)

Post time to complete WOD. Ex 7:34 L3

CFM Upcoming Events

Saturday, October 27th at 9p: BadAxe CFM Night at Bad Axe Throwing! Come dressed and ready to impress in your Halloween Costume and have a great time! Look out for more details.

FRI 10.12.18

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Top of box pistol progressions to build that single leg strength.


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- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions)

B. 4 Rounds for Time
10 Pistols (alternating)
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post time to complete WOD. Ex: 19:16 Rx

And coming Saturday...

Partner WOD
AMRAP 20

100 Cal Row
50 DB Box Step Over (53/35)(24/20)
100 Toes to Bar
Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post rounds and reps completed. Ex: 1+105 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- Monica Miller

And coming Sunday...

TBA

Sunday Schedule

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

THURS 10.11.18

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Alex B grinding it out during 31 Heroes.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
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)

A. Push Press
3-3-3-3-3

B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

Post load for press and time for the WOD. Ex: 205#, 11:10 Rx


And coming tomorrow...

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions)

B. 4 Rounds for Time
10 Pistols (alternating)
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post time to complete WOD. Ex: 19:16 Rx

TUES 10.09.18

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Coach Pietsch in the drive of the jerk



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- Brianna
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Monica Miller
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Lurong WOD 4

AMRAP 6

1 Clean & Jerks (155/105)
2 Weighted Lunges (155/105)
3 Clean & Jerks
4 Weighted Lunges
5 Clean & Jerks
6 Weighted Lunges
7 Clean & Jerks
8 Weighted Lunges
9 Clean & Jerks
10 Weighted Lunges
...continue pattern until cap

Post rounds, reps and level completed. Ex 5+6 L3.

And coming tomorrow...

A. Front Squat
5-5-5-5-5

B. 4 Rounds [20 min cap]
200m Run
16/12 Calorie Row
12 Chest to Bar Pull Ups
10 Alternating Dumbbell Snatches (70/50)

Post heaviest weight squatted and time for WOD. Ex 235#, 16:53 Rx

MON 10.08.18

By | WOD | No Comments

Awesome job on your first classes this weekend Coach Damon! CFM is so lucky to have you on the team!


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- Pat
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Michael
7:30p: All Levels CrossFit- Michael
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bent Over Barbell Rows (supine grip)
8-8-8-8-8

B. AMRAP 14
10-20-30-40-50
Kettlebell Swings (53/35)
Situps
100m Double KB Farmer Carry each round (53/35's)

Post heaviest load and rounds + reps completed during WOD. Ex 135#, 5+11 Rx

And coming tomorrow...

A. Lurong WOD 4

AMRAP 6

1 Clean & Jerks (155/105)
2 Weighted Lunges (155/105)
3 Clean & Jerks
4 Weighted Lunges
5 Clean & Jerks
6 Weighted Lunges
7 Clean & Jerks
8 Weighted Lunges
9 Clean & Jerks
10 Weighted Lunges
...continue pattern until cap

Post rounds, reps and level completed. Ex 5+6 L3

CFM Upcoming Events

Wednesday, October 10th at 6:30p: Down to the Core with Coach Bri and Erica. Come learn how to properly breathe and use your entire core during this hour workshop!