#backtobusinessmonday

Upcoming Events

Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Thursday, March 16th 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Kevin
7:00p: All Levels CrossFit- Kevin

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. 2 Rounds For Time: [20min cap]
32/24 Cal Row
15-12-9
Toes-To-Bars
DB Box Step-ups (50/35 at 24/20″)
Alternating DB Snatches (50/35)

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 time for the WOD and total double unders completed. Ex: 15:30 Rx, 225.

MON 02.27.23 Read More »

Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off 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 Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

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

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds: [18min cap]
50ft DB Overhead Walking Lunge (50/35)
30 sec Hanging L-sit Hold
5/5 DB Hang Clean & Jerk (50/35)

Post load for complex and time for the WOD. Ex: 235#, 12:20 Rx.

And coming tomorrow…

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

MON 02.20.23 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14 at 10/9ft)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14 at 10/9ft)

B. 3-Way Hamstring Stretch

Post total reps completed. Ex: 285 Rx.

And coming tomorrow…

A. Snatch
In 15 minutes work to a 1RM

B. For Time: [15min cap]
3 Rounds
5 Squat Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Pull-Ups
Rest 3 Minutes
3 Rounds
5 Power Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Strict Pull-Ups

Post load for snatch and time for the WOD. Ex: 190#, 13:35 Rx

MON 02.13.23 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Clean & Jerk Complex
Power Clean + Front Squat + Push Jerk
4 x 1+3+2
In 12 minutes work to a heavy complex for the day

B. 5 Rounds [20min cap]
10 Chest to Bar Pull Ups
10 Thrusters (95/65)
100 Double Unders

Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx

And coming tomorrow…

EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold

Score your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

MON 02.06.23 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold

B. For Time [16min cap]
3 Rounds
20 Wall Balls (20/14)
12 Power Clean (135/95)
2 Rounds
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)
1 Round
20 Wall Balls (20/14)
12 Clean & Jerk (135/95)

Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx

And coming tomorrow…

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP
Increasing Rep Rounds of 3-6-9-12-15-18-21-…
Power Snatch (95/65)
Toes To Bar
Burpees Over Bar

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.

MON 01.30.23 Read More »

Today’s schedule

Workout of the Day (WOD)

AMRAP 20
14/11 Cal Row
35 Double Unders
7 Burpee Box Jump Overs (24/20”)

Post rounds and reps for the AMRAP. Ex: 9+6 Rx.

And coming tomorrow…

A. Deadlift Singles 3×5
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.

MON 01.23.23 Read More »

Upcoming Events

Thursday, January 19th 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

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.

And coming tomorrow…

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every 5 minutes for 4 sets
Complete the following for time:
15 Goblet Squats (53/35)
25 Toes to Bar
15 Kettlebell Swings
60 Double Unders

Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.

MON 01.16.23 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster (From Ground)
5-4-3-2

B. EMOM 16
Min 1: 7 Power Clean (135/95)
Min 2: 7 Bar Facing Burpees

Each round add 1 rep to each movement. If you are unable to finish the total reps for either movement, go back to 7 and stay at 7 through the end of the EMOM.

Score is highest number of power cleans and burpees you can get to in a minute.

Post load for thruster and highest rep count. Ex: 195#, 12,10 Rx.

And coming tomorrow…

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

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

MON 01.09.23 Read More »

Today’s schedule

Workout of the Day (WOD)

A. E3MOM 12
4 Turkish Get Ups
8 Strict Chin Ups

B. 23 With Jubilee
AMRAP 20
23 Wallballs (20/14 at 10/9ft)
23 Cal Row
23 Box Jump Overs (24/20”)
23 Ground to Overhead (75/55)

Score rounds and reps for the AMRAP. Ex: 4+34 Rx

And coming tomorrow…

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

MON 01.02.23 Read More »

Today’s schedule

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