WOD

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Power Cleans
5-3-3-3-1-1-1-1-1
In 20 minutes work up to a heavy single
-NO touch-n-go reps. Reset each rep
-Complete 1 set every 2:30
-Start at 50-60% for a set of 5
-Increase weight and continue with sets of 3.
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch

Post load for power clean. Ex: 240#

And coming tomorrow…

A. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar

B. 5 Way Banded Shoulder Stretch
Overhead/Lat
Pec and Anterior Delt facing away from rig
Front Rack w/ elbow in the band
Banded Bully w/ band around the shoulder and arm behind the back
Rear Delt pulling the arm across the body

Post rounds and reps for the AMRAP. Ex: 6+12 Rx

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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

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

Workout of the Day (WOD)

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

And coming tomorrow…

A. Power Cleans
5-3-3-3-1-1-1-1-1
In 20 minutes work up to a heavy single
-NO touch-n-go reps. Reset each rep
-Complete 1 set every 2:30
-Start at 50-60% for a set of 5
-Increase weight and continue with sets of 3.
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch

Post load for power clean. Ex: 240#

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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

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

Workout of the Day (WOD)

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

And coming tomorrow…

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

Upcoming Events

Thursday, February 15th 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, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

Partner WOD
2 Rounds [30min cap]
20/16 Cal Row
20 Sit Ups
20/16 Cal Bike
20 Burpees
20/16 Cal Ski
20 Burpees
20/16 Cal Bike
20 Sit Ups
20/16 Cal Row

Post time for the WOD. Ex: 19:20 Rx

And coming tomorrow…

AMRAP 18
35 Double Unders
7 DB Thrusters (50’s/35’s)
5 Burpee Box Jump Overs (24/20″)

Post rounds and reps for the AMRAP. Ex: 10+40 Rx

Upcoming Events

Thursday, February 15th 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, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#

And coming tomorrow… Bring-A-Friend Day!

Partner WOD
2 Rounds [30min cap]
20/16 Cal Row
20 Sit Ups
20/16 Cal Bike
20 Burpees
20/16 Cal Ski
20 Burpees
20/16 Cal Bike
20 Sit Ups
20/16 Cal Row

Post time for the WOD. Ex: 19:20 Rx

Upcoming Events

Thursday, February 15th 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, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Snatch
In 20 minutes work to a 1RM

B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar

Post load for snatch and time for the WOD. Ex: 190#, 8:35 Rx

And coming tomorrow…

EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#