WOD

Make plans to exercise!

We know the holidays can be hectic with travel, family visits, holiday parties, the end-of-year crunch at work, and a packed schedule in general. And we know the cold weather makes you want to cuddle up in sweatpants and you might think WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT’S COVERED UP IN LAYERS???

We do. We care. We want you all to continue your progress if you are traveling and away from CFM. So for the next week we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Nana’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town this weekend. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

Snowman CrossFit

Holiday Schedule

Click here to reserve your classes in advance.
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

9a-12p: Open Gym

Holiday Travel Workout 1

40-30-20-10 Rep Rounds:
Walking lunges
Sit ups

WED 12.24.14 Holiday Travel Workouts Read More »

Holiday Schedule

Click here to reserve your classes in advance.
Tues: Regular Schedule, 7, 8pm evening classes cancelled
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

And coming tomorrow… Christmas Eve!

Open Gym 9a-12p.

TUES 12.23.14 Read More »

Holiday Schedule

Today’s schedule

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

Workout of the Day (WOD)

A. Thrusters: In 15 minutes work up to a 2 rep max.

B. 10 Minute AMRAP
Climbing Ladder for 10 Minutes:
3 Thrusters (95/65), 3 Chest to Bar Pullups
6 Thrusters (95/65), 6 Chest to Bar Pullups
9 Thrusters (95/65), 9 Chest to Bar Pullups
Continue to add 3 repetitions per round until the 10 Minute Cap.

Post load for Thruster and total reps for WOD. Ex: 210#, 104 Rx.

And coming tomorrow…

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

MON 12.22.14 Read More »

Eyes on Levy as he descends for a back squat

>CFM Holiday Party!!

7-10pm. Come by tonight!Suds with your buds. Be there!Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
7p: Holiday Party!!

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (20/14)

Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.

And coming Saturday…

Partner WOD: 5 minute AMRAPs
10 Pullups
10 Hand Release Pushups
10 Power Snatch (75/55)
Rest 1 minute and repeat twice.

Score total reps completed in WOD. Ex: 390 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 12.19.14 CFM Holiday Party!! Read More »

December Save the Dates

Bring-A-Friend Day Today!!: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

Deck of Cards
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings (24/16)
Clubs = Goblet Squats (24/16)

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck! Ex: 27:10

And coming tomorrow…

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (20/14)

Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.

THUR 12.18.14 Read More »

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

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

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

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

Deck of Cards
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings (24/16)
Clubs = Goblet Squats (24/16)

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck! Ex: 27:10

WED 12.17.14 Read More »

Noon class chippin' away through the workout. — Noon class chippin’ away through the workout.

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.

load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx

And coming tomorrow…

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Hand Stand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

TUES 12.16.14 Read More »

"Hey man, we match." Dexter and Dan rep for rep on Toes-to-bar. — “Hey man, we match.” Dexter and Dan rep for rep on Toes-to-bar.

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Clean & Jerk: 5 sets of 2. Workups.

B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.

And coming tomorrow…

A. Front Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.

load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx

MON 12.15.14 Read More »

Who's making the jokes during mobility/warmup at 7pm? — Who’s making the jokes during mobility/warmup at 7pm?

December Save the Dates

4th Quarterly Progress Checks:Sunday 12/14 make up during open gym 11am
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

Workout of the Day (WOD)

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders**

**Scale to singles 4:1 (84).

Post time for WOD. Ex 7:50 Rx.

And coming Saturday…

Partner WOD: Rep Rounds for Time
30-20-10
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m=75/95, w=55/65), Toes to Bar
30-20-10
Thruster (m=75/95, w=55/65), 200 Meter Run (each person each round)

Score time to complete WOD. Ex: 25:20 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 12.12.14 Read More »

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.