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Coach Michael

CFM Upcoming Events

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, 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

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Bulgarian Split Squats
5 x 4/4

B. 5 Rounds [15min cap]
5 Wall Walks
10 Chest to Bar Pull Ups
15 Dumbbell Box Step Overs (35’s/50’s)

Post heaviest load for split squat and time for the WOD. Ex: 155, 10:20 Rx.

And coming tomorrow…

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

B. AMRAP 12
2-4-6-8-10-12-14-16-18-20-…

Toes to Bar
Overhead Squats (65/95)

Post load for complex and rounds for the AMRAP.
Ex: 175#, 9+16 Rx

MON 04.25.22 Read More »

Nicole

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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!

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, 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

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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- Ross

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds

400m Run
325/400m Row

[8-15min]
AMRAP 7

7 Bench Press (65/115)
8 Kettlebell Swings (35/53)
15 Air Squats

[16-24min]
2 Rounds

400m Run
325/400m Row

[24-31min]
AMRAP 7

7 Bench Press (65/115)
8 Kettlebell Swings (35/53)
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 E4MOM

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

MON 04.18.22 Read More »

Coach Hailey

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

5 Rounds [40min cap]
800m Run
5 Ring Muscle Ups
12 Burpee Box Jump Overs (20/24”)

Post time for the WOD. Ex: 35:20 Rx

And coming tomorrow…

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

Increase weight each round:
65% of 1RM Front Squat For Both
70% of 1RM Front Squat For Both
75% of 1RM Front Squat For Both
80% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
1:30 Couch Stretch (L/R)
1:30 Pigeon Stretch (L/R)

Post heaviest load for squat. Ex: 310#

MON 04.11.22 Read More »

Rachel and Molley

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

5 rounds for time: [20min cap]
20 pull-ups
400-m run

Post workout:
4 sets: [10min cap]

:30 L-sit hold
15 seated leg raises

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

Pre-workout:
5 sets:

50-ft handstand walk

For load:
Split jerk
5-5-3-3-3-1-1-1-1

Post max distance HS walk and load for jerk. Ex: 50-ft, 295#

MON 04.04.22 Read More »

Coach Adam

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

9-6-3 reps for time: [7min cap]
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)

EMOM 10:
1 snatch
– Increase load across as many sets as possible.

Post time for the WOD and load for snatch. Ex: 6:39 Rx, 200#

And coming tomorrow…

For time: [20min cap]
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups

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

MON 03.28.22 Read More »

Gavin

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

Pre-workout:
EMOM 10:

1 thruster

For time: [11min cap]
15 thrusters (95/135 lb)
30 weighted sit-ups (25/35 lb)
12 thrusters
24 weighted sit-ups
9 thrusters
18 weighted sit-ups

Post load for thruster and time for the WOD. Ex: 215, 7:28 Rx.

And coming tomorrow…

Pre-workout:
5 sets:

5 broad jumps to cover as much distance as possible.

5 rounds for time: [15min cap]
15 barbell lunges (95/135 lb)
75 double-unders

Post broad jump distance and time for the WOD. Ex: 43 ft, 10:20 Rx.

MON 03.21.22 Read More »

Rodrigo

CFM Upcoming Events

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

5 rounds for time: [30min cap]
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row

🛠 SCALING OVERVIEW

  • In today’s workout, athletes are faced with a good chunk of strict gymnastics work. This volume is crucial to build muscular stamina and strength. Keep the volume relatively high regardless of the scaling option. If you scale the reps, most athletes should perform at least 50 reps of each exercise across the entire workout (10 reps per round). This ensures they still get a good amount of volume in.
  • Coaches will have a plan for scaling today. We could spend an entire class scaling the handstand push-up and the ring dip, however, we don’t have the time. We recommend athletes pick 1-2 specific scaling options for the strict gymnastics movements today and settle into the best option as soon as possible as we warm-up. Look at the scaling options provided below.

Movement Scaling Options

Strict handstand push-ups |
~1:00 of work
Reps (no less than 5/rd) => scale to single-leg variation or add deficit 6-9″
deficit single-leg pike hspu (2/3″) (DSPT)
deficit pike hspu (2/3″) (DPT)
pike hspu (PT)
deficit pike knees (DPK)
pike knees (PK)
incline push-ups

Strict ring dips |
Reps (no less than 10/rd),
10-15 banded strict ring dips (orange/red/blue only)
bar dips
box-assisted ring dips (straight/bent)
straight leg box/bar dips
bent knee box/bar dips

Row |
scale distance 1,000/800/640/500-m

Post time for the WOD. Ex: 28:10 Rx

And coming tomorrow…

AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Movement Scaling Options

Strict pull-ups |
:30-:45 strict pull ups (AMRAP multiple sets) (athletes with less than 7 strict)
BAP (heels)
BAP (calves)
BAP (floor)
Ring rows @line
Ring rows 1ft bk

Run |
Reduce distance 400/300/200/100-m
modify bike 32/16/8 cal women, 40/20/10 cal men
400/200/100-m row women
500/250/125-m row men

Post total pull-ups completed. Ex: 68 Rx

MON 03.14.22 Read More »

Jon G.

CFM Upcoming Events

Friday, March 11th Friday Night Lights (FNL) for Workout 22.3 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 3rd Open Workout. The theme for week 3 of FNL is Harry Potter and Hogwarts House Colors. Have fun showing your spirit!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

7 sets for load:
1 clean and jerk
– Start at 75% 1RM
– Build to a heavy single

Post-workout:
EMOM 5:

Max set chest-to-bar pull-ups
– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.

Post load for C&J and chest-to-bar total reps.
Ex: 260#, 50 Rx

And coming tomorrow…

Pre-workout:
Burgener snatch warm-up:
2 sets:

10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.

8 rounds each for time: [28min cap]
400-m run
– Rest 1:30

Post time for fastest and slowest 400-m
Ex: 1:45, 1:58 Rx

MON 03.07.22 Read More »

Mike A

CFM Upcoming Events

Friday, March 4th Friday Night Lights (FNL) for Workout 22.2 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 1st Open Workout. The theme for week 2 of FNL is Tie Dye and 80’s Vibes. Have fun showing your spirit!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 2/15 for 22.1: Red, White, and CFM Blue
Friday 3/4 for 22.1: 80s and Tie Dye Night
Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

Pre-workout Tabata:
8 sets:

:20 alternating archer push-ups on rings
– Rest :10

For time: [15min cap]
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Score fewest push-ups reps in tabata interval and time for the WOD.
Ex: 6, 10:49 Rx

And coming tomorrow…

Flithy Fifty
For time: [30min cap]

50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (26/35 lb)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders

Post time for the WOD. Ex: 22:10 Rx

MON 02.28.22 Read More »

Tim

CFM Upcoming Events

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

Pre-workout:
Accumulate with a partner: [10min cap]

60 burpee box jump-overs (20/24 in)
– Break up the reps as needed.

10 rounds for time with a partner: [20min cap]
20 double-unders
14/20-cal. row
20 double-unders
– Alternate rounds with a partner.

Post time for the bbjo and 10 rounds in the WOD.
Ex: 5:48, 15:30 Rx

And coming tomorrow…

5 sets for load:
3 weighted pull-ups

Post-workout Tabata:
8 sets for reps:

:20 ring dips
– Rest :10

Post load for pull-ups and reps for dips. Ex: 75#, 42 Rx

MON 02.21.22 Read More »

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