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Setting up for the Snatch and practicing positions with a pvc.
Setting up for the Snatch and practicing positions with a pvc.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! 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. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more 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 open and join Team CFM.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
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. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 2 Rounds [15 minute time cap]:
21 Front Squat (m = 55/75/95, w = 35/55/65)
21 Burpees
21 Wall Ball (20/14 to 10ft) (L2 = 14/10 to 10ft, L1 = 14/10 to 9ft)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.

And coming Saturday…

“Kashi”
5 Rounds:
1:00 – Strict Pullups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Score total reps from all movements. Ex: 215 Rx.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility Michael. Click here to reserve

FRI 01.27.17 Read More »

David ready to spring back into action.
David ready to spring back into action.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.

B. “Karen Meets Annie” [17 Minute Time Cap]
50-40-30-20-10
Wall Balls**
Double Unders**
Wall Situps

**Level Movement Details:
L3: Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2: Wall Balls (14# to 10ft/10# to 10ft), 25-20-15-10-5 Double Unders
L1: Wall Balls (14# to 9ft/10# to 9ft), Single unders

Performance Tips:
This workout was inspired by Power Keg CrossFit in San Diego, CA and in collaboration with Neal Maddox. This is twist of 2 beloved benchmark workouts that will put your motor to the test. The goal is to complete the workout as quickly as possible within the time cap. However, not all athletes will be able to finish the entire workout within the time cap, so do your best and use that cap as extra motivation. Not finishing doesn’t mean failure. The workout is tough by design and will help get you ready for the Open.

Pick a skill level that allows you to keep moving rather than get stuck on one of the movements like double unders. If you aren’t proficient at double unders but you can still link 5-6 reps in a row, Level 2 might be the best option due to the scaled rep requirement.

Post time for the WOD. Ex: 14:10 L3.

And coming tomorrow…

A. Bench Press: In 15 minutes working up to a 3 rep max.

B. 16 Minute EMOM:
1st: 12 Goblet Squats (m = 16/24/32 kg, w = 12/16/24)
2nd: 9 Bench Press (m = 95/135/185, w = 65/95/135)
3rd: 6 Strict Pullups (L2/L3+ = C2B)
4th: 1 set 30 second Elbow Plank Hold

Post load for bench and fewest number of reps completed each minute for each movement. The reps do not have to be unbroken. Only 1 set for the plank.
Ex: 265#, 12-10-5-40 L3+.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! 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. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more 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 open and join Team CFM.

TUES 01.24.17 “Karen Meets Annie” Read More »

Sarah pausing at the bottom of a box front squat.
Sarah pausing at the bottom of a box front squat.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! 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. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more 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 open and join Team CFM.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. Push Press: 4 sets of 5. Workups. 70-75-80-82% of 1 RM.

B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 115/165/225, w = 85/125/155)
Kettlebell Push Press (m = 16’s/20’s/24’s w = 8’s/12’s/16’s)

Post load for push press and time for WOD. Ex: 210#, 7:48 L3.

And coming Saturday…

Teams of 2
Rep Rounds 20-16-12-8-4 [28 Minute Time Cap]

Power Snatch (m = 65/95/135, w = 45/65/95)
Burpee
Power Clean (m = 65/95/135, w = 45/65/95)
Toes to Bar (L3), (T2R = L2, MBSU = L1)

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 21:30 L3

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch&Smash- Michael. Click here to reserve

FRI 01.20.17 Read More »

Casey
Casey

Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Join the Lurong Resolution Challenge with team CFM!
Join the Lurong Resolution Challenge with team CFM!

Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

And coming Saturday…

A. Pushups: 1 set max reps unbroken pushups

B. Teams of 2
20 Minute AMRAP:

30 Kettlebell Swings (24/16)
30 Pushups
300 Meter Row

Avoid lousy push-ups (see CFJ 7). All reps and distances are team totals. One person working at a time.

Score pushup reps and total rounds and reps in AMRAP. 300m row = 1 rep. Ex: 45, 5+37 Rx

Saturday Schedule

9-10:15a: Lurong Team WOD- Michael
10:15a: All Levels CrossFit- Michael
11:15a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

9a: Weightlifing- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch&Smash- Michael. Click here to reserve

FRI 01.13.17 Read More »

David and Neal kipping through some pullups
David and Neal kipping through some pullups

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Thruster: In 15 minutes work up to a heavy single. From rack.

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (m = 55/75/95, w = 45/55/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 240#, 11:58 L3.

And coming tomorrow…

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx

Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Join the Lurong Resolution Challenge with team CFM!
Join the Lurong Resolution Challenge with team CFM!

Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

TUES 01.10.17 Read More »

Lauren and Elizabeth giving it a thumbs up for a WOD well done.
Lauren and Elizabeth giving it a thumbs up for a WOD well done.

Upcoming CFM Events

Sunday, Jan 8th: 9-10am CFM Weightlifting Class. If you are looking to work more in depth on your Olympic lifts sign up for this weightlifting membership. Each session will have Oly specific warmup, movement demo and breakdown, and lifting portion. Athletes will set the foundation for the snatch and clean & jerk as they progress through this Strength Based Oly Program. Classes continue each week Sundays 9-10am and Thursdays 8-9pm. Click here to register for the class with a single class option or monthly membership add-on.


Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Walking Lunge Steps
15 Pushups (Rx+ = 25)
20/15 Cal Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

And coming Saturday…

Teams of 2 [28 Minute Time Cap]
40-30-20-10:
Power Clean (m=75/115/155, w=55/85/105)
Box Jump Overs (16/20/24/30)
Push Jerks (m=75/115/155, w=55/85/105)
Toes to Bar

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 19:10 L2

Saturday Schedule

9a: All Levels CrossFit- Tina
10a: All Levels CrossFit- Tina
11a: All Levels CrossFit- Tina
12:15p: Stretch&Smash- Michael. Click here to reserve

Sunday Schedule

9a: Weightlifing- Anthony
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Lana Wilson. Click here to reserve

FRI 01.06.17 Read More »

Casey & Christina synchronized burpees
Casey & Christina synchronized burpees

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters only from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

And coming tomorrow…

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

**Wear long socks or pants to protect your shins when climbing rope.

Post time for the WOD. Ex: 10:07 Rx

TUES 01.03.17 Read More »

Goals for 2017

This Sunday, we start 2017! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.

What goals and benchmarks have you set for 2017? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.

If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.

Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.

As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard

Chris going for every cal on the rower
Chris going for every cal on the rower

Holiday Schedule

Click here to reserve your classes in advance.
Friday: Regular schedule
Saturday: Regular schedule
Sunday: 11a Open Gym, 12:15p Yoga
Monday: Resume regular schedule

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.

Holiday Travel Workout 8

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x15ft = 100 yards for R + L shuttles.

Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).

And coming tomorrow…

“Big Mama Tabata”
8 rounds of :20s On, :10s Off

Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)

Complete all 8 rounds of the movement before rotating. Score is total reps at each and sum.
Ex: 70/52/50/31 = 203 Rx.

Holiday Travel Workout 9

5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute

Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.

Post distance and total situps. Ex: 1760m, 102 Rx.

And coming Sunday… Holiday Travel Workout 10

For time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees

**Scale pushups to incline on chair (16”), bed (20”), stairs (24”), table/desk/countertop (30”).

Post time to complete WOD. Ex: 8:40 Rx.

FRI 12.30.16 Set Goals And Smash Them In 2017! Read More »

Snatch warmup position drill
Snatch warmup position drill

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 3 Rounds: [17 Minute Time Cap]
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

Holiday Travel Workout 5

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books or suitcase full of clothes is a good substitute for a 20/14# medball.

Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.

And coming tomorrow…

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 65/95/135, w = 45/65/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP’s immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 L3.

Holiday Travel Workout 6

For time:
40-30-20-10
Walking lunges
Sit ups

Post time to complete WOD. Ex: 8:34 Rx.

TUES 12.27.16 Read More »

David
David

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

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…

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

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks

Partners Complete Full Rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3

TUES 12.20.16 Read More »

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