Partner WOD

#tbt Dez and Heidi finishing the workout together. Fist bumps for a WOD well done.

Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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)

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

1 partner working at a time. All rounds and reps are team totals.

Post rounds + reps for AMRAP. Ex: 4+34 Rx.

And coming tomorrow…

A. E3MOM 12
Min 1 – 5 Thrusters
Min 2 – 8 Bent Over Barbell Rows (same bar as thrusters)
Min 3 – Rest

B. 5 Rounds
7 Shoulder to Overhead (155/105)
3 Rope Climbs
30 Double Unders

Post load for thrusters and time for the WOD.
Ex: 125#, 9:50 Rx

CFM Upcoming Events

Thursday, June 20th 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!

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Registration is open through 6/23 and athletes can purchase a single session from the calendar. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

THUR 06.20.19 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Damon
7a: All Levels CrossFit- Damon
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
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. For Time
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

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

And coming Saturday…

“Indiana Jones”
Partner WOD
For Time [40min cap]
1000m – 800m – 600m – 400m – 200m
Relay Run
50-40-30-20-10
Burpee Box Jumps (24/20)
Directly into…
50-40-30-20-10
Toes to Bar
Front Squats

Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145

1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 33:20 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

And coming Sunday…

Father’s Day
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

Post time for WOD and sledge weight.
Ex: 11:45 Rx (10#)

Sunday Schedule

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

CFM Upcoming Events

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!

Saturday, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.

FRI 06.14.19 Read More »

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- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Accessories: Baby Guns
Perform Lunges and Curls with Med Ball Strapped to belly (20/14)
Superset
Walking Lunges
4 x 9/9
DB Curls
4 x 8/8

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

Post load for clean complex. Ex: 245#

And coming Saturday…

Oh! Baby, Baby!
Partner WOD
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)

Post time for the WOD. Ex: 28:10 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

And coming Sunday…

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

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

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

Sunday Schedule

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

CFM Upcoming Events

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

FRI 06.07.19 Bri’s Baby WOD Part I & II Read More »

Carrying it in to the weekend! #byefriday

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
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Tic-Tac-Jumping Jack

B. Nancy
5 Rounds [21min cap]
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

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)

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 protect for rope climbs.

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

Saturday Schedule

8a: Open Gym- Jeannette
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller

And coming Sunday…

Partner WOD
5 Rounds [30min 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: 25:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

CFM Upcoming Events

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

FRI 05.31.19 Read More »

Today’s schedule

Gym is closed for Memorial Day
08:45: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:45 to warm-up for the WOD!
11:00: 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. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 2 Rounds [14min cap]
30 Double Unders
20 Burpee Box Jump Overs (24/20″)
30 Single Arm DB Hang Clean and Jerks (50/35)
20 Hand Release Push Ups (Rx+ Handstand Push Ups)

Post load for Deadlift and time for WOD Ex: 435#, 10:25 Rx+

CFM Upcoming Events

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

MON 05.27.19 “Murph” Read More »

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

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
10 Burpee Pull Ups
6 Devil’s Press
Partners leapfrog each movement, until together they have completed 6 total rounds

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

Saturday Schedule

8a: Open Gym- Jeannette
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller

And coming Sunday…

Partner WOD
5 Rounds [30min 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: 25:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

FRI 05.24.19 Memorial Day Murph Monday! Read More »

CFM Upcoming Events

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Today’s schedule

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*
*No more than 60% of 1RM Front Squat
**make 2 lanes in 6 ft pull up bar

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Partner WOD Saturday [25min cap]
“Randy Savage”
21-18-15-12-9
Power Snatches (75/55)
40 Double Unders
200m Run
(Complete each round relay style)

Post time to complete the WOD: Ex. 22:31 Rx

Saturday Schedule

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

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

Sunday Schedule

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

FRI 05.10.19 Read More »

Today’s schedule

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

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Partner WOD Saturday
“Admiral Squatbar’s Trap”
For Time [35min cap]
7 Rounds
400m Run (200m Relay)
30 Back Squats (115/85)
Immediately into…
AMRAP in remaining time [35min cap]
10 Hang Power Clean & Jerk (135/95)
20/14 Calorie Row
10 Hang Power Clean & Jerk
200m Run Together

All rounds and reps are team totals. One partner working at a time. In AMRAP row is team total and both run together 200m = 20 reps.

Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+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

And coming Sunday…

Cinco de Sweato

Workout: TBA!!

Sunday Schedule

8:45a: Weightlifting- Anthony
9a: SweatFit- Michael at Piedmont Park Active Oval
10a: Yoga- Priscila Bpatista at Piedmont Park Active Oval
11p: Cinco de Sweato post WOD food and drinks at the Nook!
5,6p: Open Gym- Neal

FRI 05.03.19 May the 4th Saturday and Cinco de Sweato Sunday!! Read More »

CFM Upcoming Events

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! $10 for members! Members email info@crossfitmidtown.com to register. $20 for non-members. Click here to sign up for non-members.

Arm Balance Workshop this Sunday at 12:15 pm!

Today’s schedule

Workout of the Day (WOD)

EMOM 16
Minute 1 – 6 Bar Muscle Ups
Minute 2 – 12 Box Jumps (24/20)
Minute 3 – 18/15 Cal Row
Minute 4 – Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-

Cap’ AMRAP 3:30
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
-Rest 4 minutes-

Thor AMRAP 3:30
200m Run**
20 Sledgehammers (16/10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (16/10)
-Rest 4 minutes-

Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)

**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 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 Miller

And coming Sunday…

A. 50m Max Weight Sled Push

B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
100m KB Farmers Carry (24’s/16’s kg)
[Each Partner Starts at a different Station]

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

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

FRI 04.26.19 Marvel Galaxy WOD coming Saturday! Read More »

Damon, Pat, and Ashli doing a 5 minute AMLAP! As many levels as possible.

CFM Upcoming Events

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Billy from Team Green Inferno in the CFM Intramural 2019 Open and also April Member of the Month!!

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)

Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30 Min Cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis & Mohammed
11a: All Levels CrossFit- Travis & Mohammed
12:15p: Yoga- Michael