WORKOUT OF THE DAY

burpee box jump overs

TUES 05.28.19

By | WOD, Yoga | No Comments

Billy bringing out his inner Ultimate Warrior

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 2 Rounds [14min cap]
30 Double Unders
20 Burpee Box Jump Overs (24/20″)
30 Single Arm DB Hang Clean and Jerks (50/35)
20 Hand Release Push Ups (Rx+ Handstand Push Ups)

Post load for Deadlift and time for WOD Ex: 435#, 10:25 Rx+

And coming tomorrow…

A. Rowling
10 frames of 100 m
Rest 30-60 seconds between frames.

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post rowling score and load for clean complex. Ex: 12, 275#

CFM Upcoming Events

Thursday, June 20th 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!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

TUES 04.16.19

By | WOD, Yoga | No Comments

“There can be a thoughtful marriage between CrossFit and the practice of yoga that is growing steadily as athletes become more conscious of their long term health and wellness.” -Coach Mike

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

3 Rounds For Time [24min cap]
500m Row
300m Hill Run
10 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 18:10 Rx

And coming tomorrow…

A. Back Squat
3-3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM

B. Practice Handstand Holds and Front Splits for 10 minutes

Post load for squat and max freestanding HS hold. Ex 345#, 22 sec

MON 11.26.18

By | WOD | No Comments

Lauren gliding through kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Rope Climbs
4-4-4-4
(Work to hardest skill level each climb)

B. AMRAP 4
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Score is total reps for each AMRAP. Ex 55, 61, 63 Rx

And coming tomorrow…

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)

B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)

Post weight used for squats and rounds+reps completed during WOD. Ex: 195#, 6+12 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don’t forget to bust out those ugly holiday sweaters ;]

TUES 02.13.18 “Super 8”

By | Quarterly Progress Checks, WOD, Yoga | No Comments

Damon and Pat

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Super 8”

8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx. Compare scores to 12/7/17.

TUES 01.16.18

By | WOD, Yoga | No Comments

Adrian

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Super 8”
8 Minute AMRAP:

Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.

Post time for the WOD. Ex: 12:13 Rx.

FRI 02.24.17 OPEN WOD 17.1 & FNL!!!

By | CrossFit Games, WOD, Yoga | No Comments

Join CFM for Friday Night Lights during the Open!!

Upcoming Events

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.

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!

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)

Open WOD “17.1”
Rep Rounds For Time [20 Min Time Cap]:
10-20-30-40-50 1-Arm Dumbbell Snatches (alternating arms) (m = 50/35/20, w = 35/20/10)
15 Burpee Box Jump-Overs (Rx = 24″/20″)*

*Scaled(L2) and L1: Box jump overs 20″ for men and women and step-ups permitted.

Post time to complete WOD or number of reps. Ex: 14:37 Rx or 173 Rx

And coming Saturday…

B. Partner WOD [20 Minute Time Cap]
5 Rounds
200 Meter Run + 7 Power Cleans (m = 95/135/185, w = 65/95/125)
(m = 12/15, w = 9/12) Calorie Row + 30 Double-Unders*

All rounds and reps are individual totals. Both partners working at the same time on opposite movements of each couplet.

*Scale Double-Unders to 15 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 Rx+.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve

Sunday Schedule

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga – Lana Wilson. Click here to reserve

MON 11.21.16

By | WOD | No Comments
Coach Brianna

Coach Brianna

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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)

“Probatio”
5 Minute AMRAP
Burpee Box Jump Overs (24/20″)
Rest 5:00

4 Minute AMRAP
10m Shuttle Runs
Rest 4:00

3 Minute AMRAP
Power Cleans (50% of 1RM)
Rest 3:00

2 Minute AMRAP
Wallball Shots (20/14#)
Rest 2:00

1 Minute AMRAP
Max Unbroken Pull-Ups

Post reps for each AMRAP. Ex: 48, 45, 30 (135#), 52, 38 Rx

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 4 Rounds For Time [22 Minute Time Cap]:
500m Row
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
15 AbMat Situps
15 Pushups (L2/L3) (L1 incline 13/24”)

Post max load and reps for Pullups and time to complete WOD.
Ex: 53# 6 reps, 14:53 L3+

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