WOD

CFM Upcoming Events

Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)

Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Press
8-8-8-8
increasing weight

B. 5 Rounds [8min cap]
11 Deadlift (185/125)
11 Pull ups (Rx+ = C2B)

Post load for press and time for the WOD. Ex: 160#, 5:10 Rx+.

And coming tomorrow…

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wall ball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)

Post max speed step and slowest interval. Ex: 95, 2:25 Rx+.

MON 09.23.19 Read More »

CFM Upcoming Events

Today’s schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Neal
4:30: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Power Clean: 4 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

And coming Saturday…

Partner WOD [28 Minute Time Cap]
50-40-30-20-10
Thrusters (m = 45/75/95, w = 35/55/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 L3

Saturday Schedule

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

And coming Sunday…

A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM, alternating:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Slamballs (20/15)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx

Sunday Schedule

8:45a: Weightlifting- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

FRI 09.20.19 Read More »

CFM Upcoming Events

Thursday, September 19th 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!

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- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

Bring-A-Friend Day!
Partner WOD
AMRAP 24
20 Partner Med Ball Sit Ups (20/14)
20 Burpees**
20 Slam Balls (30/20)
50/40 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.

Post rounds and reps for the WOD. Ex: 3+69 Rx

And coming tomorrow…

A. Power Clean: 4 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

THUR 09.19.19 Bring-A-Friend Day!! Read More »

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- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. “Powerslide”
3 Minute AMRAP
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Pullups
21 Pushups (L3+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (L3+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (L3+ = Handstand Pushups)

Post total reps completed in the WOD. Ex: 158 L3+

And coming tomorrow…

Bring-A-Friend Day!
Partner WOD
AMRAP 24
20 Partner Med Ball Sit Ups (20/14)
20 Burpees**
20 Slam Balls (30/20)
50/40 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.

Post rounds and reps for the WOD. Ex: 3+69 Rx

CFM Upcoming Events

WED 09.18.19 Read More »

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- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Raising the Bar”
9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Post rounds and reps completed. Ex: 7+7 L3

And coming tomorrow…

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

Post total reps completed in the WOD. Ex: 158 L3+

CFM Upcoming Events

TUES 09.17.19 Read More »

8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights

The 2020 Open begins soon!

CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social after the workouts. The 1st Open workout is released on Thursday, October 10th and continues for 5 weeks with 1 new workout each week.

#cfmstrong on 3-2-1!

Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM 3 months or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Each workout has an Rx and Scaled option so you can find the level that will be challenging for your each week.

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!

1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.

And what better place to step outside your comfort zone than within the familiar walls of CFM and your workout buddies?

2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock-full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.

4. You’re signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.

Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There’s never a dull moment under the lights.

Achieve new heights of your fitness with the support of our community.

5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!

Coach Mike and Travis taking a selfie after the WOD

6. Because you’re good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, PR lift, etc.

Celebrate each workout with your friends!

7. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we’re on it together!

It’s not an official CFM Team photo if Mike doesn’t take his shirt off.

2020 Open Schedule

Thursday, October 10th at 8pm: 1st Open Announcement at CFM! Each Thursday The Open will be announced at 8pm and we will have open gym from 8:30-9 pm to test the workouts.
Friday, Oct 11th at 5:30 pm: 20.1 FNL
Friday, Oct 18th at 5:30 pm: 20.2 FNL
Friday, Oct 25th at 5:30 pm: 20.3 FNL
Friday, Nov 1st at 5:30 pm: 20.4 FNL
Friday, Nov 8th at 5:30 pm: 20.5 FNL

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!

2020 Open at CrossFit Midtown Read More »

CFM Upcoming Events

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- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull ups
5-5-5-5 increasing weight

B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14#) to 10ft
60 second plank hold toes on Medball

Post load for pull up and time for the WOD. Ex: 55#, 17:21 Rx

And coming tomorrow…

“Raising the Bar”
9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Post rounds and reps completed. Ex: 7+7 L3

MON 09.16.19 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. 3 Rounds For Time [6min cap]
5 Power Cleans (205/135)
13 Kettlebell Swings (35/26)
13 KB Russian Twists (R+L=1)

C. Core Cash Out [Not for time]
2 Rounds
13/13 KB Slashers (35/26)
13 Scissor Kicks (R+L=1)

Post load for clean and time for the WOD. Ex: 215#, 4:23 @ 185#,35#

And coming Saturday…

Partner WOD
10 Rounds [24min cap]
4 Bar Muscle Ups
6 Toes to Bar
8 Deadlifts (225/155)
24 Jumping Lunges

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

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

Saturday Schedule

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

And coming Sunday…

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Kettlebell Swings (53/35)
40 Push Ups
30/21 Cal Row

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

FRI 09.13.19 Friday the Lifteenth! Read More »

CFM Upcoming Events

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- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Front Squat
20min to establish 1RM

B. AMRAP 12
6 Squat Snatches (95/65) (Rx+ 135/95)
6 Pull Ups (Rx+ Chest to Bar)

Post load for squat and rounds for AMRAP. Ex: 345#, 8+3 Rx+

And coming tomorrow…

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. 3 Rounds For Time [6min cap]
5 Power Cleans (205/135)
13 Kettlebell Swings (35/26)
13 KB Russian Twists (R+L=1)

C. Core Cash Out [Not for time]
2 Rounds
13/13 KB Slashers (35/26)
13 Scissor Kicks (R+L=1)

Post load for clean and time for the WOD. Ex: 215#, 4:23 @ 185#,35#

THUR 09.12.19 Read More »

Today’s schedule

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- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael