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Partner WOD

David and Sarah

CFM Upcoming Events

Friday, July 9th:Black Widow Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Saturday, July 10th:Black Widow WOD! We will be doing a Black Widow Superhero WOD Saturday morning. Wear you CFM Shirt or favorite superhero shirt and come do a superhero inspired workout!

Thursday, July 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
8 Wall Balls (20/14)
8 Burpees
8 Kettlebell Swings (53/35)
Cash Out:
500m Row
400m Run

At Home
A. Handstand Holds

EMOM 10
30 sec HS Hold

B. For Time [24min cap]
Buy In:
800m Run
8 Rounds
8 1-Arm Thrusters (50/35)
8 Burpees
8 Dumbbell Swings (50/35)
Cash Out:
800m Run

Post time for the WOD. Ex: 17:40 Rx

And coming Saturday…

Black Widow Partner WOD

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
*100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0*

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

At Home
A. Push/Pull

Push Ups
5 x Max reps
Pulling Movement
5 x 8
*Superset Push and Pull

B. AMRAP 16
10 Push Ups
15 Air Squats
20 Dumbbell Swing (50/35) or broad jumps
*100m 2-DB Farmer Carry (50/35’s) Every 4 min including 0* or Plank Hold 40 seconds

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 3 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

8:30a: Weightlifting- Mohammed
9:45a: All Levels CrossFit- Mohammed
10:45a: Gymnastics Workout Series- Mohammed and Priscila
12n: Yoga- Priscila Baptista

FRI 07.09.21 Black Widow Premiere & Partner WOD! Read More »

Liza and Hailey

CFM 4th Of July Schedule

Friday: Regular Schedule
Saturday: Regular Schedule
Sunday: 8:30a Weightlifting, 9:45a Group Class, 10:45a Mobility
Monday: Closed in observance of the 4th of July
Tuesday: Regular Schedule

CFM Upcoming Events

Saturday, July 3rd:Captain America Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 10th:Black Widow WOD and Movie Premiere! We will be doing a Black Widow Superhero WOD Saturday morning and then CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Thursday, July 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups

At Home
A. For Time [14min cap]

5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks

B. E2MOM 8
8-6-4-2

DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

And coming Saturday…

Captain America Partner WOD
20 Minute AMRAP

4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer Pull Ups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Front Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Rest

At Home
A. DB Bench Press

5-5-5-5-5
or
5 sets of Max Reps Push Ups

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s) or Airplanes
Min 2: 10 DB Front Squat (50’s/35’s) or Jump Squats
Min 3: 12/9 Calorie Row or 200m Run
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Mobility- Michael

FRI 07.02.21 Captain America WOD Saturday! Read More »

Jessica

CFM Upcoming Events

Saturday, June 26th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause!
For event details, tickets to participate, or to make a donation click here.

Saturday, July 3rd:Captain America Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 10th:Black Widow WOD and Movie Premiere! We will be doing a Black Widow Superhero WOD Saturday morning and then CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Thursday, July 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

At Home
A. Power Clean

3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

And coming Saturday…

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20

30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Rower Pike Ups
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:15a: All Levels CrossFit- Jeannette
11:00a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
12:00p: Yoga- Monica Miller

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 Slamballs (20/15)
30 Wall balls (20/14) to 10/9ft
20 Devil’s Press (35’s/20’s)*
30 Wall balls (20/14) to 10/9ft
40 Slamballs (20/15)
50 Sit Ups
600m Run

*DBs 50’s/35’s for devil’s press = Rx+

At Home
A. Tempo Bent Row 2222 or Bent Over W w/ 2 sec hold

5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (35/20)* or Sprawl
30 Goblet Squat (35/20) or Jumping Squat
20 Devil’s Press (35’s/20’s) or Inverted Burpee
30 Goblet Squat (35/20) or Jumping Squat
40 DB Snatch (35/20) or Sprawl
50 Sit Ups
600m Run

*DBs 50/35 and 50’s/35’s for devil’s press = Rx+

Post time for the WOD.
Ex: 15:45 Rx.

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista

FRI 06.25.21 OUT Athletics WOD Saturday! Read More »

Dante

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

AMRAP 25
50 Cal Row
50 Box Step Up (30/20) at 24/20″
50 Slam Balls (30/20)
50 Russian Twists (30/20) R+L=1
40 Cal Row
40 Box Step Up (30/20) at 24/20″
40 Slam Balls (30/20)
40 Russian Twists (30/20) R+L=1
30 Cal Row
30 Box Step Up (30/20) at 24/20″
30 Slam Balls (30/20)
30 Russian Twists (30/20) R+L=1

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

At Home
AMRAP 25

1000m Run Relay
50 Weighted Lunges (50/35)
50 DB Snatch (50/35)
50 Russian Twists (50/35) R+L=1
800m Run Relay
40 Weighted Lunges (50/35)
40 DB Snatch (50/35)
40 Russian Twists (50/35) R+L=1
600m Run Relay
30 Weighted Lunges (50/35)
30 DB Snatch (50/35)
30 Russian Twists (50/35) R+L=1

Score total reps for the AMRAP. 1 round is 480 reps. Ex: 558 Rx

And coming tomorrow…

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

At Home
A. Power Clean

3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

THUR 06.24.21 Bring-A-Friend Day!! Read More »

Hailey and Carmen

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [14min cap]
3 Rounds

15/12 Cal Row
15 Chest to Bar Pull Ups
15 Slamballs (30/20)

B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises
Min 3: Rest

At Home
A. For Time [14min cap]
3 Rounds

200m Run
15 DB Bent Row (50’s/35’s)
15 DB Snatch (50/35)

B. EMOM 12
Min 1: 8 Glute Bridge Floor Press
Min 2: 8 V-Ups
Min 3: Rest

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

And coming Saturday…

“SAY THEIR NAMES”
0-9 Minutes FLOYD
AMRAP in 9 minutes

5-10-15-20-25-… Bar Facing Burpees
1-2-3-4-5-… Clean-and-Jerk (155/105)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
On a 9-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete will perform 5 Bar Facing Burpees and 1 Clean-and-Jerk in the first round. Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.

Score is rounds and repetitions completed before the 9-minute clock stops.

Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.

George Floyd was known as a peace activist and a respected community leader.

This workout was designed by @peterabundant of Wakanda Fit LLC @wakandafitllc.

9-12 Minutes Rest

12-22 Minutes TAYLOR
For Time [From 12 minute mark to cap at 22 minutes]

26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.

Score is the time on the clock when the 26th Shoulder-to-Overhead is completed.

Background: This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.

At the time of her death, Breonna was working at the University of Louisville Health as an essential worker during the COVID-19 pandemic.

This workout was designed by Iron Roots Athlete @iron.roots.athelete as part of their initiative to continue fostering conversations on the progress of supporting people of color in the fitness community. It was one of the initial memorial WODs for their ‘Walk With Us: A Program Series With a Purpose.’

According to the initial post by Iron Roots, 26 represents the age when Breonna was killed and the 6 burpees signifies the number of bullets that struck her.

22-25 Minutes Rest

25-47 Minutes ARBERY
For Time [From 25 minutes to cap at 47 minutes]
2 Rounds

400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Dumbbell Snatches (50/35 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Accumulate 2 total minutes in the Plank Hold position per round. Break from the Plank Hold as needed but do not count rest time toward the 2 minutes.

Score is the time on the clock when the last round of Alternating Dumbbell Snatches is completed.

Background: This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along a road in Satilla Shores, Georgia.

The fact that the Arbery’s killer(s), a white father and son, were not arrested until 74 days later, after a video of the incident went viral, sparked unrest about racial profiling and unfair treatment of African-Americans in America.

This workout was designed by Coach Mike Bernitt of Monroe County CrossFit @monroe_county_crossfit (Rochester, NY, USA) as a tribute to the young man and has been modified for the Say Their Names WOD.

The rep scheme signifies the date when Arbery was killed 2-23-20

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating) (AHAP)
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes (16/10)

At Home
B. 3 Rounds

100m Farmer Carry (50’s/35’s)
20 Goblet Squats (50/35)
25 DB Snatch (50/35)

Post time for WOD Ex: 11:45 Rx

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista

FRI 06.18.21 Read More »

Coach Jeannette

Today’s schedule

6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)

B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)

At Home
B. DB Clean Complex

DB Hang Power Clean + DB Power Clean + DB Lunge
4 x 3+2+2

Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#

And coming Saturday…

Partner WOD
Oh! Baby, Baby!
For Time [35min cap]

280 Team Med Ball Bear Hug Step Ups (20/14#)(24/20″)
10 Rounds (Partners alternate complete rounds)
150m Sandbag Cradle Carry (50/25)
10 Slam Ball Wall Balls (30/20)
5 Devil’s Press (50/35’s)

All reps are team totals. 1 partner working at a time on the step ups while the other partner is working on the 10 rounds. Once the 10 rounds or the step ups are complete partners may alternate working on the remaining steps or rounds.

Post time for the WOD. Ex: 28:10 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Tire Flips
3 x 10 (touch and go)

B. 3 Rounds [20min cap]
100m Farmer Carry (53/35’s)
15 Sledge Strikes (16/10)
20 Mountain Climbers (L+R=1)
300m Run (around the building)
-2min Rest Between Rounds-

At Home
A. DB Power Cleans

3 x 10 (touch and go)

B. 3 Rounds [20min cap]
100m Farmer Carry (50’s/35’s)
15 DB Snatch (50/35)
20 Mountain Climbers (L+R=1)
300m Run
-2min Rest Between Rounds-

Post time for the WOD. Ex: 18:20 Rx.

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista

FRI 06.11.21 Read More »

Kathy

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed
6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

And coming Saturday…

Buzz Lightyear
Partner WOD [30min cap]
3 Rounds

400m Run Together
30 Burpees Over the Bar
6 Rope Climbs**
Directly into:
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135)

At Home
3 Rounds

400m Run
15 Burpees Over the DB
6 Atomic Sit Ups (50/35)
*Directly into unbroken sets of:
7 DB Clean and Jerks (50’s/35’s)
9 DB Clean and Jerks (50’s/35’s)
11 DB Clean and Jerks (50’s/35’s)
13 DB Clean and Jerks (50’s/35’s)
15 DB Clean and Jerks (50’s/35’s)
*If you break the sets, perform 8 burpees over the DB.

All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post Time or Clean & Jerk Reps Completed for the WOD. Ex: 28:12 Rx, or 65 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

Partner WOD
4 Rounds [25min cap]

18 Tire flips (stationary flips)
30 Tire jumps
200ft Bear crawl medball push (20/14)

All reps and distances are team totals. One person working at a time. Partners may partition the rounds and reps anyway.

Post time for the WOD. Ex: 20:40 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista

FRI 06.04.21 Read More »

Murph 2019

Today’s schedule

Gym is closed for Memorial Day
08:30: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:30 to warm-up for the WOD!
10:30: CFM Brunch at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social on Memorial Day!

Workout of the Day (WOD)

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.

Scaling Options
Pushups: Incline pushups (to retaining wall, to bench, or on hill) 1:1, knee pushups 1:1
Pullups: Ring Rows 1:1

Partner Murph
Split up the 1 mile run into 2 x 800m or 4 x 400m. For the Pullups, pushups, and squats, 1 partner working at a time then rotate with all reps being a team total. Partners can alternate rounds of Cindy or split the reps in half: 5 pullups partner 1, then 5 pullups partner 2, 10 pushups partner 1, then 10 pushups partner 2 and so on.

1 Mile Partner Murph
Both partners run a full mile together at the beginning and end of the workout. For the pullups, pushups, and squats, 1 partner working at a time to complete the team total.

And coming tomorrow…

A. Team Rowling
10 frames of 100m
Rest 30-60 seconds between frames

B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

At Home
A. 10 Rounds

30 sec jog + 30 sec walk + 30 sec rest
Match your distance each set

Post rowling score and time for the WOD. Ex: 12, 9:49 Rx

CFM Upcoming Events

Thursday, June 24th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

MON 05.31.21 Memorial Day Murph! Read More »

Standing ready for Murph at Piedmont Park

Today’s schedule

6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed
6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. E3MOM 12
Clean Complex (increase weight each round)

1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown

B. For Time
40-30-20-10 [16min Cap]

Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round

At Home
A. E3MOM 12
DB Clean Complex (increase weight each round)

1 x (DB Power Clean + DB Front Squat + DB Hang Squat Clean)
15 DB Overhead Tricep Extension

B. For Time
40-30-20-10 [16min Cap]

DB Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round

Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.

And coming Saturday…

Partner WOD
Frogger
6 Rounds [27min cap]

12 DB Power Cleans (50/35’s)
200m Run
9 DB Hang Clean & Jerks (50/35’s)
10 Burpee Pull Ups
6 Devil’s Press (50/35’s)
Partners leapfrog each movement, until together they have completed 6 total rounds

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

Rest Day

Sunday Schedule

9:00a: Weightlifting- Michael
10:30a: Gymnastics Mobility Session- Michael

FRI 05.28.21 Read More »

Adam R

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed
6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home
A. AMRAP 20

300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

And coming Saturday…

Partner WOD
40-30-20-10 Rep Rounds [24min cap]

Clusters (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
Cal Row

At Home
Partner WOD
40-30-20-10 Rep Rounds [24min cap]

DB Hang Clusters (50’s/35’s)
20-15-10-5
Reverse Burpees
400m Run Relay Each Round

All reps are team totals. 1 Partner working at a time. Partners may partition the rounds and reps any way.

Post time for the WOD. Ex: 16:40 Rx

Saturday Schedule

8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit– Mohammed
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Hill Sprint
10 x 50m Hill Sprint
rest 40sec between efforts [rest begins at the end of the sprint: top of the hill]

B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
8 Tire Flips
12 Sledge Strikes

At Home
B. 4 Rounds

50m DB Farmer’s Carry (50’s/35’s)
12 DB Power Cleans (50’s/35’s)
12 Alt DB Snatch (50/35)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 05.21.21 Read More »

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