Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 for the CrossFit Open!
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- Patrick
3:30p: Open Gym- Neal
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
AMRAP 20
200m Run
10 Alternating DB Snatch (50/35)
8 Toes to Bar
6 Pistols
Post rounds and reps for AMRAP. 200m = 20 reps. Ex:7+32 Rx
And coming tomorrow…
A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2
B. 10-9-8-7-6-5-4-3-2-1 [18min Cap]
DB Cluster (50/35’s)
Push Ups
Box Jumps (30/24)
Post load for snatch and time for the WOD. Ex: 175#, 13:11 Rx.
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- 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. Ring Pull Ups
4 Rounds not for time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)
B. 4 Rounds
3 Squat Cleans (205/135)
15 Kettle Bell Swings (53/35)
45 Double Unders
Post time to complete the WOD. Ex: 9:10 Rx.
And coming tomorrow…
AMRAP 20
200m Run
10 Alternating DB Snatch (50/35)
8 Toes to Bar
6 Pistols
Post rounds and reps for AMRAP. 200m = 20 reps. Ex:7+32 Rx
Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
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
7:00p: Friday Night Lights 19.3!
Workout of the Day (WOD)
CFG Open 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
VARIATIONS
Rx’d:
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
Scaled:
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges,
5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges,
5-in. elevated strict HSPU and bear crawl
L1/Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl
Post reps completed or time to finish WOD. Ex: 149 Rx
And coming Saturday…
Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups
60 Lateral Burpees Over Bar
40 Power Cleans (95/65)
40 Shoulder to Overhead (95/65)
20 Power Snatch (95/65)
20 Ring Dips
Post rounds and reps for AMRAP. Ex: 1+52 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
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
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- 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)
EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35’s)
Min 4 – 50 second Cal Row, Bike, or Ski (Slow recovery pace)
Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.
And coming tomorrow…
Open WOD 19.3
A. 9 Minute AMRAP:
50 Pistols
7 Ring Muscle Ups
10 Hang Power Snatch (135/95)
Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open!
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- 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- Michael
Workout of the Day (WOD)
A. Back Squat
6-6-6-6
work to a heavy set of 6
B. AMRAP 8
10 Power Snatches (95/75)
30 Double Unders
Post load for squat and rounds and reps for AMRAP. Ex: 325#, 6+6 Rx.
And coming tomorrow…
EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35’s)
Min 4 – 50 second Cal Row, Bike, or Ski (Slow recovery pace)
Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.
What better way to finish a workout than an awesome high five sprawled out on the floor!
CFM Upcoming Events
Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open!
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- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
Shuttle Shuffle
Partner WOD
10 Rounds [18min cap]
16 Alternating Reverse Lunges (8/8)
12 10m Sprints
10 Push Ups
Partner 1 performs one full round, then Partner 2 performs one full round
Post time for WOD. Ex: 15:20 Rx
And coming tomorrow…
A. Back Squat
6-6-6-6
work to a heavy set of 6
B. AMRAP 8
10 Power Snatches (95/75)
30 Double Unders
Post load for squat and rounds and reps for AMRAP. Ex: 325#, 6+6 Rx.
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- 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. Single Arm DB Press + DB Squat
4 x 5/5
5 press then 5 squat, switch hands
Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
Saturday, March 2nd 1:30 pm: BIRTHFIT Power Hour! The pillars of BIRTHFIT: FITNESS. NUTRITION. MINDSET. and CONNECTION… can guide you to train for birth, and recover postpartum. Join us to learn and move and experience BIRTHFIT and how it will support you (or your partner) through the motherhood transition. This event is open to all women (pregnant or not) and Non-mobile babes are welcome 🙂
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
7:00p: Friday Night Lights 19.2!
Workout of the Day (WOD)
CFG Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of the following triplet. If 2 rounds completed before 8 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean:
Partner WOD
AMRAP 20
15 Push Jerks (m = 95/115/135, w = 65/85/95)
20 Box Jumps Overs (24″/20″)
25 Deadlifts (m = 145/185/225, w = 95/115/145)
30 Cal Row
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post total rounds and reps completed. Ex: 3+12 L3.
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
1:30p: BIRTHFIT Power Hour- Brianna
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
Saturday, March 2nd 1:30 pm: BIRTHFIT Power Hour! The pillars of BIRTHFIT: FITNESS. NUTRITION. MINDSET. and CONNECTION… can guide you to train for birth, and recover postpartum. Join us to learn and move and experience BIRTHFIT and how it will support you (or your partner) through the motherhood transition. This event is open to all women (pregnant or not) and Non-mobile babes are welcome 🙂
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- 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. Back Squat
4 x 8
Work to a heavy set of 8
B. 4 Rounds [8 Min Cap]
8 Strict Chest to Bar Pull Ups
10 Overhead Squat (115/85)
Post load for squat and time for WOD. Ex: 275#, 4:40 Rx.
And coming tomorrow…
Open WOD 19.2
A. 10 Minute AMRAP:
30 Toes to Bar
20 Dumbbell Clean (50’s/35’s)
10 Burpee Box Jump Overs (24/20″)
Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open!
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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 18
Min 1 – 6 Handstand Push Ups
Min 2 – 8 Single Leg KB Deadlift (53/35’s) (4/4)
Min 3 – 10 Toes to Bar
B. Team WOD
6 minutes Max Cal Row and Max Cal Bike
– 2 minute rest –
6 minutes Max Cal Row and Max Cal Ski Erg
Post fewest reps completed in the EMOM and total Cal from both AMRAPs.
Ex: 6, 8, 10 and 708 Rx.
And coming tomorrow…
A. Back Squat
4 x 8
Work to a heavy set of 8
B. 4 Rounds [8 Min Cap]
8 Strict Chest to Bar Pull Ups
10 Overhead Squat (115/85)
Post load for squat and time for WOD. Ex: 275#, 4:40 Rx.
