WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

FRI 02.21.14 Coach Spotlight: Dyer

By | CrossFit Games | No Comments
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Get to know Coach Dyer

Our resident Olympic Weightlifting expert, Dyer is one of the founders/owners of CFM. He coaches Sundays and occasionally subs for the AM classes.
Name: Dyer
Age: 38
How long coaching CrossFit: 1 year
Other coaching certifications: USAW Sports Performance Coach
Athletic background/achievements: West Coast Buzzer Beater Champion
"Day job": Lawyer
How long doing CrossFit: 3 years
Favorite CrossFit workout: Lizzie - 7:25
Favorite workout or movement to coach: the clean
In my spare time I enjoy: playing with my kids
Favorite quote: "Do it now."
Advice to new CrossFitters: Make it your mission to learn how to do the movements as perfectly as possible and take pride in getting it right regardless of the weight. Record your workouts somewhere that you'll be able to find in a year or later. Set some goals.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Lis
4p: All Levels CrossFit- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly

Here are some tips for today's workout, 13.5 from last year's CrossFit Open!

13.5 Tips and Strategy with the guys from Barbell Shrugged

13.5 Additional Info on Time Bonus and Scaling

Workout of the Day (WOD) - Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 thrusters 100/65#
15 Chest to bar Pull-ups (scale Jumping Chest to bar Pull-ups)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*If you finish early, use the remainder of time for skillwork of your choice.

And coming tomorrow...Team WOD

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (conga-line style)::
15 Box Jump-Overs (24/20)
20-Meter Bear Crawl with Dumbbells
25 Russian Kettlebell Swings (70/53)
30 Wall Ball Shots (20/14)

**MOD height & weight for beginners

FRI 01.18.13

By | WOD | No Comments

CFM Beast Mode!

New CFM gear is in! We ordered more navy zip hoodies ($45) & these long-sleeved American Apparel BEAST MODE Ts ($30). If you pre-ordered, pick up your goods at the gym... we also ordered some extras! Water bottles & tech tees will be in by Monday.
LADIES: Stay tuned for pre-orders of our new I <3 SQUATS tanks, coming next week!

Workout of the Day

A. Deadlift 5 sets of reps every 4 minutes
How do you measure up with the CFMers on the CF main site on Monday?
B. CF Open WOD 12.5 & 11.6
As many rounds & reps as possible in 7 minutes:
3 thrusters 100/65
3 chest-to-bar pullups
6 thrusters 100/65
6 chest-to-bar pullups
9 thrusters
9 chest-to-bar pullups
... (continue increasing by 3s until time expires)

And coming tomorrow...

Partner Chelsea: Between you & your partner (one person works at a time), complete 5 pullups, 10 push ups & 15 air squats every minute on the minute for 30 minutes.
Scale up: wear a weight vest.

WED 07.11.12 – GOAL SETTING!

By | Uncategorized | No Comments

Welcome to Mike V and Scott Baio!

What does your life in ten years look like?

Goal-Setting Workshop TONIGHT

“You are never too old to set another goal or to dream a new dream.”
― C.S. Lewis
Two years ago I was driving from Las Vegas to Los Angeles on my way to the CrossFit Games. My visit to the Games back then sparked a passion to coach athletes, change lives and eventually open my own CrossFit gym.
Fast-forward to today and I'm traveling back to the Games as a CrossFit affiliate owner. Is this really happening? It's so exciting to think back over all that's happened in the past two years, and everything that is yet to come.
What is your passion? Don't just let life happen to you. Set goals - specific, measurable, time-bound goals - and then go after them. Even if you don't achieve them all, you'll be that much better off for trying. Dream big.

Rachel and Erin from lululemon are joining us to lead us through some goal-setting exercises. Don't miss this event!
When: Tonight, 7-8:30 pm
Where: CFM Lounge (that's the room up front that is slowly but surely being furnished!)
What: Develop your vision for the future. What will your life be like in one, five, and ten years? Set goals now and begin making them reality!

The CrossFit Games start today!

Follow the world's fittest athletes at

Hydrostatic Body Composition testing is Mon, July 30

Speaking of goals, for everyone who wants to "lose weight," LISTEN UP. Your scale weight means NOTHING. As you get into CrossFit, your body composition will begin to change as you lose fat and gain muscle. These changes aren't always reflected on the scale, so we're bringing in the Mobile Hydrostatic Body Composition unit to give you a good measuring point. Every two to three months, we'll schedule another testing day so you can track your progress.
What should I expect? This big truck will come park behind the gym. You'll enter the truck, check in with Bali, and use the changing room to change into a swimsuit. Then you'll be weighed. There's a large bathtub on-board the truck, which you will dunk yourself in three times as the computer takes a reading of your body composition. Then you'll dry off and Bali will give you a printed report and discuss your results with you.
How do I sign up? Email Sam to schedule your appointment or sign up in the gym. Appointments take 10 minutes. We have availability every 10 minutes from 4pm until 7pm. The test is $30. You can pay with your CC on file, cash or check (payable to CrossFit Midtown). More info about hydrostatic body composition testing.

Workout of the Day

1. Max height box jump - in 10 minutes, find your max height box jump
2. 5 rounds for time:
5 pistols (each leg)
10 supermans
15 hollow rocks
20 lateral hops