WOD's & News

Check out what's going on at CrossFit Midtown

back squat

MON 02.27.17

By | WOD | No Comments

Christine


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- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 4 Rounds For Time [15 Minute Time Cap]
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups (Rx+ = Handstand Pushups)

Post load and reps for sqaut and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.

And coming tomorrow...

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.


Upcoming Events

Friday, Mar 3rd: The 2017 Open Continues in week 2! 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. This week we take on 17.2!

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

MON 01.30.17

By | WOD | No Comments
Paul

Paul


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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on the final set.

B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
25 Kettlebell Swings (24/16kg)
60 Double Unders

Rx+= 5 Ring Muscle-Ups to start each round

Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx+.

And coming tomorrow...

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

B. “New Year Test 2.0”
7 Minute AMRAP
5 Front squats (m = 65/95/155, w = 35/65/115)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3

Performance Tips:
This workout is a repeat of the "Holiday Blast" at CFM from 12/30/2016 but slightly modified (ie 1 minute longer, slightly lighter weight). For our athletes you can use this workout as an opportunity to see how much you have improved and should go to bet your previous score by 1 more full round. This workout has three levels for the weights so choose the skill level that will challenge you and that you can keep moving. If you need to break up the sets of front squats, you might consider dropping to a lower skill level.

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.

MON 01.16.17 Lurong Resolution Challenge Begins!

By | WOD | No Comments
Hope in the catch of a squat clean

Hope in the catch of a squat clean


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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squats: 3 sets of 5 reps. Worksets. Max reps final set.

B. 3 Minute AMRAP
5 Pullups (Rx+ = C2B)
7 Burpees
5 Pullups (Rx+ = C2B)
15 Air Squats
Rest 2 minutes after 3 minutes and repeat AMRAP. Continue where you left off.

Post load and reps for squats and rounds and reps for AMRAP. Ex: 245#, 7 reps, 5+10 Rx+.

And coming tomorrow...

“Lurong Chipper”
10 Minute AMRAP:
Complete as many reps and rounds as possible:

15 Snatch
20 Deadlift
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups**
15 Thrusters

Barbell weight:
(m = 45/95/115, w = 35/65/75)

**L1 scale to incline pushups at 24/30””

Post rounds and reps from AMRAP. Ex: 2+48 L3.


Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge. 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)!

FRI 01.06.17

By | Partner WOD, WOD, Yoga | No Comments
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

MON 12.12.16

By | WOD | No Comments
Life above the bar. Darcy getting some kipping pullups!

Life above the bar. Darcy getting some kipping pullups!


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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 8-8-8 increasing @ 70-75-78%.

B. 3 Rounds [15 Minute Time Cap]:
21 Wallballs (20/14) 10ft
18 Kettlebell Swings (24/16kg)
15 Burpees
12 Pullups (Rx+ = C2B)

Post load for squat and time for WOD. Ex: 320#, 10:50 Rx+

And coming tomorrow...

“Wise Men”
3 Minute AMRAP
3 Power Clean (m = 65/95/135, w = 45/65/95)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 75/115/155, w = 55/85/105)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 95/135/185, w = 65/95/125)**
3 Front Squat
3 Jerk
Rest 3 Minutes

**Athletes should select a level with ending weight that is 65% of his/her 1RM Clean & Jerk.

Score is total rounds and reps for each AMRAP. Ex: 5+4/4+3/3+1 L3.

Upcoming CFM Events

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, December 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Sunday, Dec 18th:Urban Perform "Give the Gift of Health" Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.

MON 12.05.16 4th Quarterly Progress Checks!!

By | Quarterly Progress Checks, WOD | No Comments
Su-Mei

Su-Mei


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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

Post weights for each lift, total, and max cals. Ex: 250#, 150#, 365#, (765#), 35

And coming tomorrow...

Baseline Plus [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 11:40 L3

Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4) this week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and Snatch & Go

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. 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)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

WED 11.30.16

By | News, WOD | No Comments
CFM Yoda T-shirt. "Do or do not. There is no try."

CFM Yoda T-shirt. "Do or do not. There is no try."


Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4). begin next week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and a 5th WOD TBA.

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. 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)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/125, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.


And coming tomorrow...

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time: [12 Minute Time Cap]
Power Snatch (m = 75/105/135 w = 55/75/95)
Ring Dips (L2/L3+ = Ring Muscle Ups)
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 L3.