Partner WOD

“Running slowly only makes you good at 1 thing. Running slowly. Run fast, lift heavy.” 7am Track Meet. 100m sprints.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

And coming Saturday…

Partner WOD “Keep It Up” [22 Minute Time Cap]
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**

**For the entire duration of the workout the empty barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals. [22 Minute Time Cap]

Post time to complete WOD Ex. 13:55 Rx.

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Michael
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

Thursday, August 24th: Bring-A-Friend Day! 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!

FRI 08.04.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna

Workout of the Day (WOD)

A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

Post load for clean and time for WOD. Ex: 255#, 7:53 Rx

And coming Saturday…

A. Kipping Pullups Progressions: Spend 10 minutes working on kipping pullups.

B. Hold and Run [28 Minute Time Cap]
Open: 200m Kettlebell Carry (m = 24’s/32’s, w = 16’s/20’s kg)
4 Rounds
20 Pullups*
30 Pushups*
40 Air Squats*
200m run

To start the workout, one partner will carry both kettlebells 100m and the other will carry them back 100m for 200m total. Both partners must travel together. *While one partner is doing pullups, pushups, and air squats, the other partner must hold the kettlebells. Double Kettlebell Hold (m = 24’s/32’s, w = 16’s/20’s kg). All reps are team totals. Partners may partition the reps any way. Both partners run 200m together at the end of each round.

Post time to complete WOD. Ex: 17:35 Rx+

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Michael
10a: All Levels CrossFit- Tina
11a: Weightlifting- Brianna
12:15p: Stretch & Mobility- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

FRI 07.28.17 Read More »

Coach Travis asking the question of the day

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
11a: All Levels CrossFit- Stacy
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Brianna

Workout of the Day (WOD)

This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see video).

A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM

B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)

All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.

Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.

And coming tomorrow…

A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

Post load for clean and time for WOD. Ex: 255#, 7:53 Rx

CFM Upcoming Events

THUR 07.27.17 Bring A Friend Day! Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-87-90% of 1 RM)

B. For Time: [15 Minute Time Cap] #Kettlebell Friday
By In:
40 Situps**
100m Single Kettlebell Carry (m = 16/20/24/32kg, w = 12/16/20/24kg)

Then complete:
9-6-3-6-9 Power Clean (m = 95/115/135/155, w = 65/85/95/105)
9-6-3-6-9 Kettlebell Swings (m = 16/20/24/32kg, w = 12/16/20/24kg)

Cash Out:
100m Single Kettlebell Carry (m = 16/20/24/32kg, w = 12/16/20/24kg)
40 Situps**

**L+ = 70 Situps

Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 L3

And coming Saturday…

“One More Rep”
Partner WOD
[16 Minute Time Cap]
41 Toes to Bar
41 Box jump-overs (24/20”)
41 Kettlebell Swings (24/16kg)
41 Wallballs 10ft target (20/14)
41 Pullups
41 Power Slamballs (20/15)

At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees… and so on.

Only one partner working at a time on the chipper. 1 pullup bar, 1 box, 1 Kettlebell, 1 wallball, 1 slamball per team. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each).

Rx+ = 2,4,6,8,10,12,… burpees on the minute

Post time to finish WOD: 12:15 Rx.

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Travis (Marist)
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Thursday, July 27th: 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!

FRI 07.14.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg) [13 Minute Time Cap]
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.

ANT-MAN partner WOD Saturday followed by premiere of Spider-man: Homecoming movie!!

And coming Saturday…

ANT-MAN & SPIDER-MAN WOD
Teams of 2
5 Rounds
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (225/180)
Round 2: 40m Tire Shoulder Carry (180/90)
Round 3: 40m Foot Hand crawl (each person)
Round 4: 40m Deadlift + Barbell Carry (315/225)
Round 5: 40m Sled Push (150/100)

All reps are team totals. 1 partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].

Post time to complete WOD. Ex: 19:34 Rx.

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Travis (Marist)
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Sunday, July 9th:Aerobic Capacity Workout Series begins this Sunday at 8am and continues each Sunday for 8 weeks. Price is $40 and good for 8 sessions. Take your workouts to the next level by improving your conditioning with targeted running intervals:
Click here to register for the workout series:
http://bit.ly/AerobicCapacityRegistration2017

Monday, July 10th:CFM hosts a Nutrition Seminar for Monday, July 10th from 6-8pm. $25 per person. “Own Your Eating” presented by Jason Ackerman CF-L4 and CrossFit Seminar Staff. Click here to reserve your spot. Seminar is capped at 20.

FRI 07.07.17 ANT-MAN & SPIDER-MAN WOD Saturday! Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Deadlift: Every minute on the minute 1 Deadlift (90% of 5 RM) for 6 minutes.
No dropping the Deadlift. Tempo 2022.

B. “Fantastic 4” Group WOD: In teams of 4 complete
80 Partner Deadlift (315/275/225)**
80 Synchronized Situp Press Overhead w/ Medball (20/14)
80 Synchronized Box Jumps (24/20) Step downs only
80 Partner Tire Flips

[20 Minute Time Cap]. All reps are team totals. May be completed in any order and partition the reps any way. All athletes may be working at the same time and on different movements. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift two or more athletes may lift at a time to complete a rep: male teams 315, mixed teams 275, and female teams 225.

Post load for deadlift and time to finish group WOD.
Ex: 405, 16:12 Rx (team of 4)

And coming tomorrow…

A. Back Squat: 3-3-3 increasing to heavy set of 3.

B. 12 Minute EMOM
(40 seconds work: 20 seconds rest)
1st Minute: 12/9 Cal Row
2nd Minute: 12 Dumbbell Bench Press (m = 25/35/50s, w = 15/25/35s)
3rd Minute: 12 Slam Balls (20/15)
4th Minute: 12 Burpees

Post load for squat and fewest reps for each movement in EMOM.
Ex: 325#, 12-11-12-10 L3

CFM Upcoming Events

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

Thursday, July 27th: 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 5th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember

THUR 06.29.17 “Fantastic 4” Read More »

Bocce Ball! CrossFit style!! #orangeisthenewpallino

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m = 45/95/135, w = 35/65/95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 L2

B. Medball Bocce Ball!

And coming Saturday…

Partner WOD

“Randy & Tommy V”

Complete For Time: [22 Minute Time Cap]
75 Power Snatch (m = 45/65/75, w = 35/45/55)
Partner Pushup Position Plank Hold

Then…
12-9-6 Rope Climbs**
Partner Dead Hang Hold
21-15-9 Thrusters (m = 75/95/115, w = 55/65/85)
Partner Bottom Air Squat Hold

**Wear long socks or pants to protect your legs for rope climbs. Rope climbs are not permitted without long socks/protective gear.

All reps are team totals. Partners may partition the reps any way. Only one person working at a time. While one person is working the other person must be in a static hold.

Level+ = Wall Handstand Hold, Chin-over Bar Bent Knee L-sit Hold, Bottom Squat Hold w/ KB (24/16).

Post time to complete WOD. Ex: 16:17 L3.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12p: CFM Dog Days Brunch at Henry’s in Midtown!!

FRI 06.23.17 Read More »

Ellen skipping high knees!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Advanced Tempo: (3-0-X-1)**
**X = ½ second up/dynamic movement. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP):
250m Row
200m Run
6 Straight Leg Raises
8 Modified Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Burpees

Rounds and reps are team totals. 1 Partner working at a time on all movements. Athletes must tag to exchange who is working. A minimum of 3 burpees is required before alternating. Partners may partition the rounds and reps of other movements anyway. 250m row = 1 rep, 200m run = 1 rep.

Post load for deadlift and rounds + reps completed in AMRAP. Ex: 245#, 6+1 Rx

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m = 45/95/135, w = 35/65/95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 L2

B. Medball Bocce Ball!

CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry’s in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry’s is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember

THUR 06.22.17 Bring-A-Friend Day!! Read More »

Teamwork and High Fives to finish out partner WOD Saturday

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest

B. Partner WOD [20 minute Time Cap]
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m =16/20/24’s, w = 8/12/16’s kg)

All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.

Post time for both partners to complete WOD.
Ex: 11:26 L2

And coming Saturday…

Team WOD
TBA

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

FRI 06.09.17 Read More »

Team CFM Murph 2016

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 1:1, incline pushups 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.

And coming tomorrow…

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 21-15-9 Rep Rounds: [12 minute Time Cap]
Hang Power Clean (m=65/95/135, w=45/65/95)
(20/30/40) AbMat Situps

Post load for Clean and time for WOD with clean and situp level.
Ex: 205#, 6:24 L3 / L2

CFM Upcoming Events

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: Bring-A-Friend Day! 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.

MON 05.29.17 “Murph” Read More »