WOD's & News

Check out what's going on at CrossFit Midtown

All posts by Michael Aaron

WED 08.22.18

By | WOD, Yoga | No Comments

Crossfitters Assemble!
Travis, Mike, Chad, and Damon from Mayhem on the Mountain team competition.


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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Wall Yoga Workshop- Priscila
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 7 Rounds [15 min cap]
5 Power Cleans (135/95)
1 Round of Cindy

B. Clean & Jerk Complex
10 min to establish a heavy complex
1 x Hang Clean + 2 x Front Squats + 1 x Jerk

Post time for WOD and heaviest C&J complex. Ex: 9:46 Rx, 185#.

And coming tomorrow... Bring-A-Friend Day!!

Partner WOD
A. AMRAP 15

30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)

B. Bench Press
6-4-2-6-4-2

Post time for the WOD and load for benxh 2 rep. Ex: 10:32 Rx, 275#

TUES 08.21.18

By | WOD | No Comments

Light Deadlifts with Dez


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Pietsch
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time [13min cap]
50 Double Unders
21 Deadlifts (185/125)
21 DB Push Press (50/35)
50 Double Unders
15 Deadlifts (225/155)
15 DB Push Press (50/35)
50 Double Unders
9 Deadlifts (265/185)
9 DB Push Press (50/35)
-Rest 5 minutes-
2-4-6-8-10 [8min cap]
Thrusters (115/85)
Burpee Box Jumps (24/20)

Post time for both WODs. Ex 11:16 Rx, 6:37 Rx

And coming tomorrow...

A. 7 Rounds [15 min cap]
5 Power Cleans (135/95)
1 Round of Cindy

B. Clean & Jerk Complex
10 min to establish a heavy complex
1 x Hang Clean + 2 x Front Squats + 1 x Jerk

Post time for WOD and heaviest C&J complex. Ex: 11:32 Rx, 175#.

CFM Upcoming Events

Wednesday, August 22nd: Wall Yoga with Priscila Baptista! During this yoga workshop we will learn how to utilize a wall to assist in balance, postion, and relaxing into stretches. This is a perfect tool to use while you're at home or on the road traveling for a active recovery session! *class will be capped at 18
Saturday, August 25th:CrossFit and Yoga Symmetry Workshop with Monica Miller. Come join Monica as she compares CrossFit movements with yoga stretches and poses. Learn how they compliment one another and how you can use yoga to improve you lifting, gymnastics, and WOD performance.
31 Heroes Social and Fundraiser This will be held at Urban Tree Cidery from 2p-6p! Tickets are $20 and includes a cider flight and a tour of the brewery. Tickets can be purchased through Zen Planner or at the gym.

FRI 08.17.18

By | Events, WOD, Yoga | No Comments

Nancy and Rodrigo gettin' work done on the rower.


CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

#31Heroes


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Lead Foot
AMRAP 4

27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
- 4 min rest -
AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
- 4 min rest -
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

And coming Saturday...

A. Hang Power Clean & Jerk
3-3-3-3

B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds
Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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

Sunday Schedule

8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

THURS 08.16.18

By | WOD | No Comments

Circle Time


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- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Back Squat
E2MOM

6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Complete one set on the 2min, then proceed down the list

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

And coming tomorrow...

Lead Foot
AMRAP 4

27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
- 4 min rest -
AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
- 4 min rest -
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

WED 08.15.18

By | WOD | No Comments

Loaded carries are great for training the grip, building muscle, Developing work capacity, core strength, & coordination, and even improving function of the shoulder girdle. Pick heavy things up and carry them before setting them down!


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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Crossover Symmetry Workshop- Pietsch
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Farmers Carry
In 12min complete

400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break

B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run

Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.

And coming tomorrow...

A. Back Squat
E2MOM

6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Complete one set on the 2min, then proceed down the list

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

TUES 08.14.18

By | WOD | No Comments

Camille holding an L-sit position on the pullup bar.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 4 Rounds (1min on, 1min off)
Supine Grip L-hold
Strict Pull Ups

B. 4 Rounds
40 Air Squats
300m Run
20 Sit Ups
10 Push Ups

Post total seconds in hold, and reps of pull ups and time for WOD. Ex. 2:15, 57, 15:23 Rx

And coming tomorrow...

A. Farmers Carry
In 12min complete

400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break

B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run

Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.

CFM Upcoming Events

Wednesday, August 15th: Crossover Symmetry Workshop with Coach Pietsch!
Learn how to prehab and rehab your shoulders using the Crossover Symmetry system. $10 for members and $25 for non-members.
Sunday, August 19th:Strongman Workshop with Coach Neal! Workshop starts at 8:30 am here at the gym and is free.99!

August 2018 Member of the Month, Chris Brasher!

By | Athlete Profiles, Member of the Month | No Comments
CrossFit Midtown is very excited to announce our August Member of the Month, Chris Brasher! Brasher has been a member for a year this month! He comes in and works, hustles and kills WODs and lifts. Read on to learn more about Brasher and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Dumbbell Front Squats are fun...said one man once


Name: Chris Brasher
Nickname: Brasher, The Brash
Age: 37
Hometown: Smiths Station, Alabama!

How did you get exposed to CrossFit? A guy I used to work with, Koon. He was as a collegiate level baseball player, quite an athlete. Stopped showing up for lunchtime basketball during the week, saw him one day and asked why. Told me where he had been going, invited me for a Friday Hero Wod, “Carse”. The rest was history..

“Carse”
21-18-15-12-9-6-3 Reps for Time
Squat Clean (95/65 lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
Start each round with a 50 meter Bear crawl

Head with the band. wrist with the wraps. Brasher got low, low, low.


What brought you to CrossFit Midtown? The company I work for opened an office in Midtown and asked me to move. I was hoping there would be a CrossFit box nearby, so of course you know my excitement when I saw you across the street on google maps!

What was your very first day at CrossFit Midtown like? Pure pain and misery. I let out my Spartan battle cry and was only on like the 18 rep round. Seeing spots all the way through, almost passed out.

Brasher sitting in the pain cave during 18.2.


What changes have you seen in your overall health and fitness level since starting CrossFit? I don’t get tired as easily anymore, especially when it comes to lifting. Was always more of a runner, never been very strong but now the strongest I’ve ever been, can lift things I once not thought possible. More muscle, Crossfit added 20# to me but my BMI has stayed about the same. I am heavier but can still run long distances at a decent speed without getting too tired. Have a lot more energy, more drive.

Last event at Graveyard Games 2017


What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)? I have connected with so many people that have the same interests. Before, felt like I was all alone on an island when I first started getting into fitness. Gym was always kinda boring to me. CrossFit feels like I was the lost sheep that finally found his fold, like this is the way it was supposed to be all along. Feel like I can take on anything now.

Favorite WOD: “Nukes”
8 mins to run a mile, max 315# deadlift with remaining time, immediately into
10 mins to run a mile, max 225# cleans with remaining time, immediately into
12 mins to run a mile, max 135# ohs with remaining time

Least favorite WOD: Anything with pistol squats

Focused, geared, and ready to work,


Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM): Everyone meeting down at the park to do “Murph” together in May was a cool experience. The whole box showing up, suffering together for a good cause, everyone staring at us in disbelieve, amazement..really felt like family that day, then hanging out for brunch afterwards. The Lurong pool party a close 2nd.

Hobbies, Talents and or Interests Outside of CrossFit: To be clear, never have categorized myself as a “Crossfitter”. Have always said I am a runner, who likes to crossfit on the side.. 😉 I love to run. I like to play football Besides sports, I enjoy strategy and RPG type games.

Advice for new CrossFitters: Never give up. I meant every word when I said I can do things I once thought impossible. Just be patient, don’t rush the process, don’t rush your body. If you give it what it needs to repair, nutrition and rest, it will pay you rich dividends in the end. No other feeling like achieving a new lift PR or gymnastic move after months or years of work.

The CFM Fam Bam