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
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
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
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#
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
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
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
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
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
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