6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Erica
Workout of the Day (WOD)
A. For Time [30 min cap]
50 Thrusters (45/35)
40 Kettlebell Swings (53/35)
30 Wallballs (20/14)
20 Toes to Bar
10 Pull Ups
400M Run
10 Pull Ups
20 Toes to Bar
30 Wallballs
40 Kettlebell Swings
50 Thrusters
*Perform 5 Burpees every time you break/stop running
Post time for the WOD. Ex: 28:40 Rx.
And coming tomorrow…
A. EMOM 12
8 Seated DB Strict Press
10 Ring Rows
12 Box Jumps (24/20)
B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
Post the time for the WOD. Ex: 11:10 Rx.
And coming tomorrow…
EMOM 20
Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round
Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Snatch Complex: 10 min
1 Power Snatch
1 Overhead Squat
B. Nancy [24 Min Time Cap]
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
Partner 50’s [22min Cap]
50 HSPU
50 Toes to Bar
500m Run (together)
50 DB Box Step Over (50’s/35’s)(24/20)
25 Double DB Lunge Steps ( L arm Overhead)
25 Double DB Lunge Steps ( R arm Overhead)
All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.
Post time for the WOD. Ex: 18:12 Rx
Saturday Schedule
8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Travis
CFM Upcoming Events
Thursday, June 21st: 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 May BAF Day! We look forward to the next BAF Day in June. 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.
B. Helen [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups*
*Scale to BBAP 1:1, Ring Rows 1:1
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
And coming tomorrow…
A. Deadlift
5-5-5-5
B. 3 Rounds
21 Calorie Row
15 Handstand Pushups
9 Slam Balls (30/20)
Post load for deadlift and time for the WOD. Ex: 430#, 8:40 Rx
CFM Upcoming Events
Thursday, May 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!
Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Priscila Baptista. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!
Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!
Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.
Saturday, May 19th: CFM is turning 6!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 19th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!! We hired amazing suppliers to decorate the venue, including table and chair covers, live music and more, come join us!
Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2
B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run
Post load for press and time for the WOD. Ex: 175#, 14:20 Rx
And coming Saturday…
“Kessel Run 500”
10 Minute AMRAP
Max distance meters row
Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run
B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day
Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#
And coming tomorrow…
A. Back Squat
6-5-4-3-6
B. 3 Rounds:
50 Double Unders
15 Front Rack Lunges (135/95)
5 Bar Muscle-ups
Post load for 6 rep back squat and time for the WOD.
Ex: 345#, 8:45 Rx
CFM Upcoming Events
Registration for Lurong Summertime Challenge this week!! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 14th.
**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!
Thursday, May 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. 50-40-30-20-10 Rep Rounds of:
Kettlebell Swings (53/35)
Sit Ups
B. Run: On a running clock
5 x 400m
rest 1:1
Post time for Part A. and time for Part B.
Ex: 14:20 Rx, 15:42 Rx
And coming tomorrow…
A. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set
B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5
9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)
Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs
10 min to complete
4-4-4
B. For Time:
400m Run
20 Chin Ups
40 Box Jumps (24/20)
20 Chin Ups
400m Run
Post time for the WOD. Ex 10:12 Rx
And coming tomorrow… Bring-A-Friend Day!!
A. 500m Row For Time.
B. Partner WOD. 3K meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. “Gretel”
Five rounds for time of [25 minute time cap]:
400m Run
21 Deadlift (m = 95/135/185, w = 65/95/125)
B. 3-way hamstring stretch
Post time for WOD. Ex: 20:20 L3.
And coming tomorrow…
“Cameron”
For time [35 minute time cap]:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps (24/20)
25 Triple-unders
50 Sumo deadlift high pull (32/24kg)
25 Ring dips
50 Toes to bar
25 Wallball “2-fer-1s” (20/14)
50 Situps
5 Rope climbs