#backtobusinessmonday

Upcoming Events

Thursday, April 25th 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- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 5-10-15-20 Rep Rounds [14min cap]
Cal Row
Front Squats (135/95)

B. Stretching
1:00 barbell quad roll/leg
1:00 couch stretch stretch/leg
1:00 straddle stretch
1:00 pigeon stretch/side

Post time for the WOD. Ex: 8:11 Rx.

And coming tomorrow…

A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1

B. EMOM 16
Minute 1: 5-10 Bar Muscle Ups
Minute 2: 8-16 Box Jumps (30/24″)
Minute 3: 5-10 Snatch (135/95)
Minute 4: Rest

Post load for complex and fewest reps completed for each movement.
Ex: 170#, 6,12, 9 Rx.

MON 04.22.24 Read More »

Upcoming Events

Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym-
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row

[8-15min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

[16-24min]
2 Rounds
400m Run
400/325m Row

[24-31min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 10+18

And coming tomorrow…

A. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4M

B. AMRAP 10
12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)

Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.

MON 04.15.24 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym-
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Bulgarian Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM

B. AMRAP 2
Double-Unders
(Rx+ Triple Unders)

C. For Time [12min cap]
100-75-50 Double-Unders
21-15-9 Burpees Over Dumbbell
21-15-9 Dumbbell Snatch

Post load for squats, total jump rope and time for the WOD.
Ex: 115#, 184, 10:10 Rx

And coming tomorrow…

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx+

MON 04.08.24 Read More »

Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 16:20 Rx

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 04.01.24 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Back Squat
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4MOM

B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total AMRAPs

Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx

And coming tomorrow…

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

MON 03.25.24 Read More »

Upcoming Events

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!

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Luke
1:00p: Open Gym- Luke
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 3
(3 reps each arm alternating)
-increase the weight each set or stay at the same weight
-Rx+ = use barbell

B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

MON 03.18.24 Read More »

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Today’s schedule

Workout of the Day (WOD)

A. 8 Rounds
Every 2 minutes complete for time:
10 Sumo Deadlift High Pulls (75/55)
10 Wall-balls (20/14 at 11/10 ft)

B. Shoulder Press
3-3-3-3
-work up to a heavy set of 3
-start at 60-70% and build to 80-90%

Post slowest time for the WOD and load for press. Ex: 0:51 Rx, 160#

And coming tomorrow…

A. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run

B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets

Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx

MON 03.11.24 Read More »

Upcoming Events

Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Today’s schedule

Workout of the Day (WOD)

A. Deadlift
5 sets of 2 reps
-complete 1 set every 2 minutes
-increase the weight each set
-start at 60-70% and build to 80-90% 1RM
-this does NOT have be a 2RM
-goal is to get to close to 5RM or slightly heavier

B. 9 Rounds [12min cap]
5 Handstand Push-ups
5 Deadlift (225/155)

Post load for deadlift and time for the WOD.
Ex: 385#, 5:16 Rx.

And coming tomorrow…

A. Wall Ball Ludus
In 10 minutes practice wall balls.
Work up to 15 rep max unbroken wall balls (max weight and/or height).

B. Every 4:00 for 4 Rounds
500/400m Row
10 Wall Balls (20/14 to 10/9 ft)
-Rest the remaining time in the interval
-Record time each interval and score is slowest interval

Post (weight × height) ft·lb for 15RM wall ball and slowest time for interval.
Ex: 30# to 11ft = 330 ft·lb , 2:16 Rx

MON 03.04.24 Read More »

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

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

Post load for chin ups and reps for AMRAPs.
Ex: 45#, 106, 92 Rx.

And coming tomorrow…

A. 4 Rounds
In a 3 minute window complete:
16/12 Cal Row
14 DB Box Step-ups (50/35 at 24/20″)
12 Toes-To-Bar
Max Reps Wall Ball Shots (20/14 at 10/9ft)
-Rest 2 minutes between rounds

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post reps of wall balls completed and total double unders completed. Ex: 84 Rx, 225.

MON 02.26.24 Read More »