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TUES 12.25.15 “12 Days of Fit-Mas”

By | Holiday Travel Workouts, WOD | No Comments

Holiday Schedule

Click here to reserve your classes in advance.
Mon: Christmas Eve! Gym Closed
Tues: Christmas!! Gym Closed
Wed: Mid morning and shortened evening schedule
Thur: Regular schedule

All I want for Christmas is the best jump roping skills!


Holiday Travel Workout 4

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song... 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

And coming tomorrow...

A. 3 Rounds [16min Cap]
400m Run
15 Hang Power Snatch (95/65)
9 Burpees over Bar

B. Snatch Complex
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat

Post time for WOD and load for complex. Ex: 11:08 Rx, 160#.

Holiday Travel Workout 6


For time:
40-30-20-10
Walking lunges (R+L=1)
Sit ups

Post time to complete WOD. Ex: 10:34 Rx.

Wednesday Schedule

9a: Open Gym- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Open Gym- Anthony

MON 12.24.18 Christmas Eve & Holiday Travel Workouts

By | Holiday Travel Workouts, WOD | No Comments
We wish you a healthy, happy 2019 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We're closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (see below). For the next 10 days we'll be posting Holiday Travel Workouts for you to do on the road...in the hotel gym...in Grandma'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 over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

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Snowman CrossFit

Holiday Schedule

Click here to reserve your classes in advance.
Mon: Christmas Eve! Gym Closed
Tues: Christmas!! Gym Closed
Wed: Mid morning and shortened evening schedule
Thur: Regular schedule

Earn your fitness
#doordonot


Holiday Travel Workout 22

Christmas Eve: Gym Closed
For Time
100 Air Squats
4 min Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch) [demo]
Post total time for the WOD. Ex: 11:50 Rx

And coming tomorrow... Holiday Travel Workout 4

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song... 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

THURS 10.25.18

By | WOD | No Comments

Travis R.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. EMOM 18
Min 1: 30sec Handstand Hold
Min 2: 20 Air Squats
Min 3: 10 DB Power Cleans (50/35's)s

Post weight used for DB power cleans and scale of handstand hold. Ex: Rx, Facing out Handstand


And coming tomorrow...

A. Push Press
1-1-1-1-1
Work to new Max

B. 2 Rounds
20 Thrusters (75/55)
2 Rope Climbs

Post heaviest push press and time to complete WOD. Ex: 4:22 Rx

THUR 09.13.18

By | WOD | No Comments

Lena leading the pack on a sandbag carry


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Back Squat
20min to establish a 1 Rep Max

B. 2 Rounds [10min cap]
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Post load for squat and time for the WOD. Ex: 355#, 8:46 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. For Time [15min cap]>
20 Power Cleans (115/85)
15 Burpee Box Jumps (24/20)
15 Power Cleans (135/95)
15 Burpee Box Jumps (24/20)
10 Power Cleans (155/105)
15 Burpee Box Jumps (24/20)
5 Power Cleans (185/125)

Post load for clean and time for WOD. Ex: 235#, 11:10 Rx

TUES 08.14.18

By | WOD | No Comments

Camille holding an L-sit position on the pullup bar.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 4 Rounds (1min on, 1min off)
Supine Grip L-hold
Strict Pull Ups

B. 4 Rounds
40 Air Squats
300m Run
20 Sit Ups
10 Push Ups

Post total seconds in hold, and reps of pull ups and time for WOD. Ex. 2:15, 57, 15:23 Rx

And coming tomorrow...

A. Farmers Carry
In 12min complete

400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break

B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run

Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.

CFM Upcoming Events

Wednesday, August 15th: Crossover Symmetry Workshop with Coach Pietsch!
Learn how to prehab and rehab your shoulders using the Crossover Symmetry system. $10 for members and $25 for non-members.
Sunday, August 19th:Strongman Workshop with Coach Neal! Workshop starts at 8:30 am here at the gym and is free.99!

MON 07.16.18

By | WOD | No Comments

Kathy likes dropping it low during some overhead squats

Today's schedule


6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Erica
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: Strength Training/Open Gym- Anthony

Workout of the Day (WOD)


A. Snatch Complex
Every 90sec for 8 rounds

Snatch Deadlift + Hang Squat Snatch (position 2) + 2 OHS


B. Snatch Gone Bad


1 min max effort Squat Snatch (135/95)

1 min max effort Air Squat

1 min max effort Cal Row

-Rest 2 Min-

1 min max effort Squat Snatch (115/75)

1 min max effort HR Push Up

1 min max effort Cal Row

-Rest 2 Min-

1 min max effort Squat Snatch (95/65)

1 min max effort Burpee Over Bar

1 min max effort Cal Row

Post load for snatch complex and total reps for Snatch Gone Bad.  Ex. 135#, 220 reps Rx

 

And coming tomorrow...


A. Front Squat

1-1-1-1-1


B. AMRAP 15

3, 6, 9, 12, 15...

Deadlift (225/155)

HSPU

Post load for heavy front squat and rounds/reps for WOD. Ex. 235#, 6+12 Rx

CFM Upcoming Events


Thursday, July 26th: 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 June BAF Day! We look forward to the next BAF Day in July. 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!

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

WED 07.04.18 Happy 4th of July!!

By | Holiday Travel Workouts, WOD | No Comments

Hannah


CFM Upcoming Events

Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.

Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 "Ant" feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

ANT-MAN Partner WOD on Saturday, July 7th!


Thursday, July 26th: 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 June BAF Day! We look forward to the next BAF Day in July. 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!

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Holiday Travel WOD

CFM closed today. Happy 4th of July!!

7 Rounds
4 Push Ups
17 Mountain Climbers (R+L=1)
7 Air Squats
6 Lunge Steps

Post time for the WOD. Ex: 6:28 Rx

And coming tomorrow...

For Time [18min cap]
2 Rounds
6 Chest to Bar Pull Ups
12 Deadlifts (185/125)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Deadlifts (275/185)
12 Box Jumps
2 Rounds
2 Chest to Bar Pull Ups
4 Deadlifts (315/215)
8 Box Jumps

Post time for the WOD. Ex: 15:12 Rx