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Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

WED 12.04.19

By | WOD | No Comments

Whiteboard round up


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 4 Rounds [16min cap]
15 Burpees
25 Air Squats (Rx+ = 12/8kg 1-Arm KB Overhead)
35 Sit Ups

B. EMOM 12
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx



And coming tomorrow...

A. AMRAP 20
5 Power Cleans (135/95)
10 Toes to Bar
15 Wall Balls (20/14)

B. EMOM 8
Min 1 - Handstand Hold (facing wall)
Min 2 - Pigeon

Post rounds for AMRAP. Ex: 14 + 8 Rx.

TUES 12.03.19

By | WOD, Yoga | No Comments

Hailey warming up with a hip stretch on a box


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
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- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift
3 sets of 3 reps
Super set with 12 weighted straight leg sit ups

B. 2 Rounds [14min cap]
30 Pistols
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx


And coming tomorrow...

A. 4 Rounds [16min cap]
15 Burpees
25 Air Squats (Rx+ = 12/8kg 1-Arm KB Overhead)
35 Sit Ups

B. EMOM 12
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx

MON 12.02.19

By | WOD | No Comments

Damon


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean + Power Jerk
5-4-3-2

B. 15-12-9 [9min cap]
Clean & Jerk (135/95)
Chest to Bar Pull Ups

Post load for C&J and time for the WOD. Ex: 225#, 5:21 Rx.


And coming tomorrow...

A. Deadlift
3 sets of 3 reps
Super set with 12 weighted straight leg sit ups

B. 2 Rounds [14min cap]
30 Pistols
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

FRI 11.29.19 CFM Closed Today. Happy Thanksgiving!!

By | Partner WOD, WOD | No Comments

Jake


CFM Thanksgiving Schedule


Thursday: Closed
Friday: Closed
Saturday: Regular Schedule
Sunday: Regular Schedule

Workout of the Day (WOD)

CFM Closed

CFM Home WOD
5k Run


Post time for 5k. Ex: 25:25



And coming Saturday...

Partner WOD [27min cap] 3 Rounds
500m Row
180 Double Unders
16 Chest to Bar Pull Ups*
21 Burpee Box Jump Overs (24/20)

*Rx+=10 Bar Muscle Ups

Post time for the WOD Ex: 22:19 Rx+


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Stretch&Mobility- Michael


And coming Sunday...

Partner WOD [20min cap] 3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Over Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way.

Post time for the WOD. Example: 16:48 Rx.


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

WED 11.27.19

By | WOD | No Comments

Travis


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
2-2-2-2-2

B. EMOM 15
Min 1 - 12 Deficit Push Ups
Min 2 - 8 Candlestick to Straddle
Min 3 - 20/20 sec Side Plank Hold

Post load for squat. Ex: 355#


And coming tomorrow... Thanksgiving!!

CFM CLOSED

CFM Home WOD
30 Rounds

3 Burpees
2 Lunges
1 Air Squat

Post time for the WOD. Ex: 14:30 Rx.


CFM Thanksgiving Schedule


Thursday: Closed
Friday: Closed
Saturday: Regular Schedule
Sunday: Regular Schedule

TUES 11.26.19

By | WOD, Yoga | No Comments

CK


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
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- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**
-Rest 5min-
AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**

**All athletes must wear long socks or pants to protect their shins when climbing rope.

Post total reps completed. Ex: 68 Rx


And coming tomorrow...

A. Back Squat
2-2-2-2-2

B. EMOM 15
Min 1 - 12 Deficit Push Ups
Min 2 - 8 Candlestick to Straddle
Min 3 - 20/20 sec Side Plank Hold

Post load for squat. Ex: 355#

MON 11.25.19

By | WOD | No Comments

Billy


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [15min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
60 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 10:34 Rx.


And coming tomorrow...

AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**
-Rest 5min-
AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**

**All athletes must wear long socks or pants to protect their shins when climbing rope.

Post total reps completed. Ex: 68 Rx