WOD's & News

Check out what's going on at CrossFit Midtown

clean

FRI 05.26.17 Memorial Day Weekend!

By | Bring a Friend Days, Events, News, WOD, Yoga | No Comments

Dan T. Picking up the Sandbag for a carry!


CFM Upcoming Events

Sat & Sun, May 27th & 28th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Lana Wilson and Sunday 12:15 pm with Will Milne. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome! Click here for more details and to join us for Yoga!

Yoga with Will


Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regional is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

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)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3


And coming Saturday...

“Jungle Race”

3 Rounds: Teams of 3
200m Medball carry 2x (20/14)
4x30ft Broad jumps to targets (6/4ft)
4 Rope climbs**
4x30ft Balance foot hand crawl
100m farmers carry 2x (m = 70/135, w = 50/95)
20 Tire flips
20 Slam ball toss (20/15 at 8/4ft)
12 Burpee wall jumps (48”)

**Must wear long socks or pants to protect shins/legs on rope climbs.

All reps and distances are team totals. 2 team members may be working at the same time.
Post time for team to complete WOD. Ex: 24:10 Rx.


Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana Wilson

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Will Milne

FRI 05.19.17 Happy 5th Anniversary CFM!!

By | Events, News, Rowing, WOD, Yoga | No Comments

Celebrating 5 Years!


CFM 5th Anniversary!!

Saturday, May 20th: CFM is turning 5!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 20th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Darcy


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- Michael
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Grace [8 Minute Time Cap]
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row: Rest 1-2 minutes between row.
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12

And coming Saturday...

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round. Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3

Saturday Schedule

9:00a: All Levels CrossFit- Michael
9:50a: All Levels CrossFit- Michael
10:40a: All Levels CrossFit- Michael
12-4p: 5th Anniversary Party!

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

WED 05.10.17

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side "Palm facing down"
Scapular Pushups 15x
T's (on a box) [5 reps + Overload] 4x "Thumbs up"
W's (on a box) [5 reps + Overload] 4x "Pinkies up"
Side Ext Rot. w/ 5# plate 15x/side

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135


And coming tomorrow...

A. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side "Palm facing down"
Scapular Pushups 15x
T's (on a box) [5 reps + Overload] 4x "Thumbs up"
W's (on a box) [5 reps + Overload] 4x "Pinkies up"
Side Ext Rot. w/ 5# plate 15x/side

B. “Ticket to Ride” [25 Minute Time Cap]
3 Rounds of Run* + 10 Sledgehammers (10#)
500m Row
2 Rounds of Run* + 10 Sledgehammers (10#)
500m Row
1 Round of Run* + 10 Sledgehammers (10#)
500m Row

Run*
L1 = 200m
L2 = 300m
L3 = 400m

Post time for WOD. Ex: 21:10 L3

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

TUES 05.02.17

By | WOD, Yoga | No Comments

School of Fitness


CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!


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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Hang Power Clean: In 20 minutes complete as many rounds as possible (AMRAP) of
1 Hang Power Clean
(m = 45/95/135, w = 35/65/95) + (10/5# per round).

B. “Dip Stick”
AMRAP 15:

15 Box Jump Overs (24/20″)
12 Pushups (L2/L3+ = Ring Pushups)
9 Power Cleans (m = 75/115/155, w = 55/85/105)

Post max load for hang power clean and rounds and reps for AMRAP. Ex: 235, 5+7 L3+.

And coming tomorrow...

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. “Make It Rain” [20 Minute Time Cap]
21 - 15 - 9
Row for Calories
Kettlebell Swings (m = 16/24/32, w = 12/16/20)

21 - 15 - 9
Medball Squat Cleans (m = 14/20/70, w = 10/14/44)**
200 Meter Run

21 - 15 - 9
Row for Calories
Burpees

**L3 KB Goblet Squat Clean (32/20 kg or 70/44#)

Post total reps of pullups and time for WOD: 41 C2B, 13:41 L2.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

FRI 04.28.17

By | Partner WOD, WOD, Yoga | No Comments

Sarah


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)

A. Clean & Jerk: complete 5 sets of the complex increasing weight
At 60-70-75-80-85%
1 Clean
1 Push Jerk

B. “Franchise” [10 Minute Time Cap]:
21-15-9:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)

Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.

And coming Saturday...

Partner WOD

Complete 3 Rounds For Time [24 Minute Time Cap]:

400m Team Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats

**Wear long socks or pants to protect legs on rope climbs.

Reps are team totals. Only one person working at a time except the 400m is by both partners at the same time. One barbell, one rope per team.

Post time for WOD. Ex: 21:34 L2

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Yoga- Lana

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 04.26.17

By | WOD | No Comments

Tom


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: Work up to a heavy single at 90% 1 RM

B. High Hang Squat Clean: Heavy single

C. Squat Clean: Heavy single

Post load for FS, HHSC, SC. Ex: 295#, 215#, 305#

And coming tomorrow...

A. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.

B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run

All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 L3.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

FRI 04.14.17

By | Partner WOD, WOD, Yoga | No Comments

Lauren happily warming up her double unders!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Power Clean: Complete 5 sets of 2 reps. 70-75-75-80-80. This is not touch and go. Reset after each rep. Complete 1 set every 3 minutes.

B. 3 Rounds For Time [15 Minute Time Cap]
12 Power Cleans (m = 65/95/135, w = 45/65/95)
12 Pullups (L2/L3+ = C2B)
12 Jerks (m = 65/95/135, w = 45/65/95)
12 Situps with D-ball (20/15)

Post load for clean and time for the WOD. Example 240#, 11:20 L3

**For L1/L2 step ups permitted.

Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+

And coming Saturday...

“Calvin & Hobbes”

Partner WOD
12 Rounds [24 Minute Time Cap]


6 Box Jumps (m = 20/24/30, w = 16/20/24)** -- Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) -- Partner handstand hold
12 Toes to bar -- Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.

All rounds and reps team totals. Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 23:10 L2

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Yoga- Lana

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.



Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. "Summer never looked so good!"

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!