WOD's & News

Check out what's going on at CrossFit Midtown

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FRI 06.21.19

By | Partner WOD, WOD, Yoga | No Comments

You Ready? Carmen climbs higher, farther, faster. #captainmarvel #superherotraining #superherowod


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. E3MOM 12
Min 1 - 5 Thrusters
Min 2 - 8 Bent Over Barbell Rows (same bar as thrusters)
Min 3 - Rest

B. 5 Rounds
7 Shoulder to Overhead (155/105)
3 Rope Climbs**
30 Double Unders

**Athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for thrusters and time for the WOD.
Ex: 125#, 9:50 Rx



And coming Saturday...

Partner WOD
AMRAP 6

20 Deadlifts (225/155)
20 Push Ups
-2 min rest-
AMRAP 6
20 KB Sumo Deadlift High Pull (70/53)
20 Toes to Bar
-2 min rest-
AMRAP 6
20 Box Jumps (24/20)
20 Burpees

One partner working at a time. All rounds and reps are team totals and partners may partition the reps any way except the last AMRAP. Athletes must do a minimum of 5 box jumps or 5 burpees before switching.

Score total rounds + reps for each 3 AMRAPS. Ex: 4+18, 5+5, 3+32 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller


And coming Sunday...

A. Push/Pull (not for time)
10-8-6-4-2

Bench Press
Strict Pull Ups

B. For Time [20min Cap]
500m Row
60 Air Squats
400m Run
45 Ab Mat Sit Ups
500m Row
30 Kettlebell Swings (53/35)
400m Run
15 DB Burpees (50/35)

Post load for bench and time for the WOD.
Ex: 245#, 15:45 Rx.


Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga-Nikkia Nelson
5,6p: Open Gym- Neal


CFM Upcoming Events

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Registration is open through 6/23 and athletes can purchase a single session from the calendar. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Remember the fallen


Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

MON 06.10.19

By | WOD | No Comments

Mohammed


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!!

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- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. For Time [18min cap] 2 Rounds
50/40 Cal Row
40 Wall balls (20/14 to 10/9ft)
30 Medball Sit ups (20/14)
20 Box Jump Overs (20/24")

B. EMOM 12
1st: 8-12 Toes to bar
2nd: 30-40 second elbow plank hold
3rd: Rest

Post time for the WOD. Ex: 15:20 Rx


And coming tomorrow...

A. Tony’s Complex
AMRAP 8

5 Deadlifts (M =65/135/185, W =35/85/125)
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 L3

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

2018 Open at CrossFit Midtown

By | CrossFit Games, Events, News | No Comments

Celebrate completing each Open workout!


8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights

The 2018 Open begins soon!

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 after the workouts. The 1st Open workout is released on Thursday, February 22nd and continues for 5 weeks with 1 new workout each week.

Cary finishing the last reps on 17.1!


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. #InTheOpen #CFMStrong!


Sign Up and Join Team CFM!


1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech... But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.

And what better place to step outside your comfort zone than within the familiar walls of CFM?

Get to know fellow CFMers


Watching the Open at FNL!

2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock-full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won't be denied, and being forced to face them head on can open new doors for our fitness.

4. You're signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.

Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There's never a dull moment under the lights.

Achieve new heights of your fitness with the support of our community.


5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross workout. Here's your chance!

Dez doing her first FNL Open 16.3 Scaled!


6. Because you're good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.

The excitement of FNL!


7. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we're on it together!

CFM Ladies! Teammates and Friends!


2018 Open Schedule

Thursday, Feb 22nd at 8pm: 1st Open Announcement at CFM! Each Thursday the open will be announced at 8pm and we will have open gym from 8-9pm to test the workouts.
Friday, Feb 23rd at 7pm: 18.1 FNL
Friday, Mar 2nd at 7pm: 18.2 FNL
Friday, Mar 9th at 7pm: 18.3 FNL
Friday, Mar 16th at 7pm: 18.4 FNL
Friday, Mar 23rd at 7pm: 18.5 FNL

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!



2017 Open at CrossFit Midtown

By | CrossFit Games, Events, News | No Comments

Celebrate completing each Open workout!


8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights

The 2017 Open begins this week!

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 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. #InTheOpen #CFMStrong!


Sign Up and Join Team CFM!


1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech... But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.

And what better place to step outside your comfort zone than within the familiar walls of CFM?

Get to know fellow CFMers


2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won't be denied, and being forced to face them head on can open new doors for our fitness.

4. You're signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.

Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There's never a dull moment under the lights.

Achieve new heights of your fitness with the support of our community.


5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross workout. Here's your chance!

Dez doing her first FNL Open 16.3 Scaled!


6. Because you're good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.

The excitement of FNL!


7. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we're on it together!

FNL Ladies! Teammates and Friends!


2017 Open Schedule

Thursday, Feb 23rd at 8pm: 1st Open Announcement at CFM! Each Thursday the open will be announced at 8pm and we will have open gym from 8-9pm to test the workouts.
Friday, Feb 24th at 7pm: 17.1 FNL
Friday, Mar 3rd at 7pm: 17.2 FNL
Friday, Mar 10th at 7pm: 17.3 FNL
Friday, Mar 17th at 7pm: 17.4 FNL
Friday, Mar 24th at 7pm: 17.5 FNL

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!



THUR 01.12.17

By | WOD | No Comments
Brad

Brad


Upcoming CFM Events

Thursday, Jan 12th:Registration for the 2017 Open begins on Thursday! 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.

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Join the Lurong Resolution Challenge with team CFM!

Join the Lurong Resolution Challenge with team CFM!


Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

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- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Deadlift: 5 Rep Max.

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210, 43 at 315# Rx.

And coming tomorrow...

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

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

TUES 01.10.17

By | WOD, Yoga | No Comments
David and Neal kipping through some pullups

David and Neal kipping through some pullups


Today's schedule

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

Workout of the Day (WOD)

A. Thruster: In 15 minutes work up to a heavy single. From rack.

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (m = 55/75/95, w = 45/55/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 240#, 11:58 L3.

And coming tomorrow...

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx


Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Join the Lurong Resolution Challenge with team CFM!

Join the Lurong Resolution Challenge with team CFM!


Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!