WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

TUES 07.23.19

By | WOD, Yoga | No Comments

Elana setting up for a wallball shot


Today's schedule

5a: All Levels CrossFit- MIchael
6a: All Levels CrossFit- JT
7a: All Levels CrossFit- JT
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat
15min work to 1RM

B. AMRAP 11
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post load for squat and rounds and reps for AMRAP. Ex: 425#, 5+8 Rx.


And coming tomorrow...

A. 4 Rounds [12min cap]
3 Rope Climbs
12 Power Cleans (135/95)

B. Clean
15min to work to 2RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 5:35 Rx, 275#


CFM Upcoming Events

Saturday, August 3rd CFM Pool Party at Nancy and Noel's!!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

MON 07.22.19

By | WOD | No Comments

Adam Harding carry a sandbag in 31Heroes WOD


Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.


CFM Upcoming Events

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Today's schedule

6a: All Levels CrossFit- Carrie
7a: All Levels CrossFit- Carrie
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- Ross

Workout of the Day (WOD)

A. For Time [12min cap]
Buy In: 100 Double Unders
3 Rounds
10 V-Ups
15 Pull Ups
20 Kettlebell Swings (53/35)

B. E3MOM 15
Min 1 - 250/180m Row
Min 2 - Plank
Min 3 - Rest

Post time for WOD and slowest time for row in EMOM. Ex: 8:20, 0:52 Rx.

And coming tomorrow...

A. Back Squat
15min work to 1RM

B. AMRAP 11
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post load for squat and rounds and reps for AMRAP. Ex: 425#, 5+8 Rx.

FRI 07.19.19

By | Partner WOD, WOD, Yoga | No Comments

Getting fit and strong together! #saturdaypartnerwods #dreamteam


Today's schedule

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

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min] Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. For Time
18-15-12-9-6-3

Hang Power Cleans (115/75)
Shoulder to Overhead
Toes to Bar

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx


And coming Saturday...

"Mike Tyson's Punch Out"
Round 1
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
200m Run + Max Double Unders
-1min rest-
Round 2
Wall Balls
Box Jumps
Pull Ups (Rx+ Chest to Bar Pull Ups)
Max Calorie Row
-1min rest-
Round 3
Wall Balls
Box Jumps
Burpees
Max Calorie Bike
-1min rest-
Round 4
Wall Balls
Box Jumps
DB Push Press (50/35's)(Rx+ Handstand Push Ups)
Max Calorie Ski

[Performed Fight Gone Bad Style]
1 minute at each station; complete all stations.
Score is total reps per Round (4 numbers). Ex: 101, 111, 100, 90 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...

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)

Farmer Hold Lunges (53/35's)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35's)
-2 min rest-
V-Ups
[22min total time]
B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.


Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal


CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we'll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.


Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

THUR 07.18.19

By | WOD | No Comments

Camille making the climb!


Today's schedule

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

Workout of the Day (WOD)

A. E3MOM 15
Min 1 - 5 Back Squat (81% of 1RM)
Min 2 - Rest
Min 3 - 2 Rope Climbs

B. For Time [12min cap]
Buy In: 500m Row
Then complete rounds of...
7 Thrusters (135/95)
20-16-12-8-4
Slam Balls (30/20)

Post load for squat and time for the WOD. Ex: 330#, 8:10 Rx


And coming tomorrow...

A. Clean Complex E3MOM [12min] Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. For Time
18-15-12-9-6-3

Hang Power Cleans (115/75)
Shoulder to Overhead
Toes to Bar

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx


CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we'll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.


Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

WED 07.17.19

By | WOD | No Comments

Priscila teaching David a chin stand as a progression toward doing a freestanding handstand.


Today's schedule

6a: All Levels CrossFit- Mohammed
7a: All Levels CrossFit- Mohammed
8a: Open Gym- Shawn
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: Open Gym- Ross

Workout of the Day (WOD)

For Time
10 Devils Press (35/25's)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

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


And coming tomorrow...

A. E3MOM 15
Min 1 - 5 Back Squat (81% of 1RM)
Min 2 - Rest
Min 3 - 2 Rope Climbs

B. For Time [12min cap]
Buy In: 500m Row
Then complete rounds of...
7 Thrusters (135/95)
20-16-12-8-4
Slam Balls (30/20)

Post load for squat and time for the WOD. Ex: 330#, 8:10 Rx


CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we'll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.


Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

TUES 07.16.19

By | WOD, Yoga | No Comments

"Whosoever holds this hammer, if he be worthy, shall possess the power of Thor." #superherotraining #strongestavenger


Today's schedule

5a: All Levels CrossFit- Jeanette
6a: All Levels CrossFit- JT
7a: All Levels CrossFit- JT
8a: Open Gym- JT
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Squat Snatch
4 x 2+2+1
Increasing weight each set

B. For Time
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch (95/65)
9 Lateral Burpees Over the Bar
6 Overhead Squat (95/65)

Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.


And coming tomorrow...

For Time
10 Devils Press (35/25's)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

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


CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we'll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.


Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

MON 07.15.19

By | WOD | No Comments

Damon and Hailey #backtobusinessmonday


CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we'll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Today's schedule

6a: All Levels CrossFit- Mohammed
7a: All Levels CrossFit- Mohammed
8a: Open Gym- Shawn
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- Ross

Workout of the Day (WOD)

AMRAP 8
10 DB Box Step Overs (35/25’s)(24/20)
10 Handstand Push Ups

-3min Rest-

AMRAP 12
Buy In: 567m Run
Then complete ascending rep rounds for the remaining time...
3-6-9-12-15...
Air Squats
Kettlebell Swings

Post rounds and reps for each AMRAP. Ex: 6+18, 6+12 Rx.


And coming tomorrow...

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Squat Snatch
4 x 2+2+1
Increasing weight each set

B. For Time
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch (95/65)
9 Lateral Burpees Over the Bar
6 Overhead Squat (95/65)

Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.