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TUES 06.11.19 Sign Up for 31Heroes WOD!

By | WOD, Yoga | No Comments

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!! Click here for more details!

Dyer shouldering a sandbag #31Heroes WOD

31Heroes WOD Hosted by CrossFit Midtown

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sign up to participate in the WOD on Saturday, August 10th from 8am-12pm. For more details and to register click here.

Today's schedule

6a: All Levels CrossFit- Damon
7a: All Levels CrossFit- Damon
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- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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

And coming tomorrow...

A. E3MOM 12
Snatch Complex (increase weight each round)

1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [12min cap]
10 DB Hang Squat Snatches, Left arm (50/35)
5 Bar Muscle Ups
10 DB Hang Squat Snatches, Right arm (50/35)
5 Bar Muscle Ups

Post load for snatch complex and time for the WOD. Ex: 205#, 9:45 Rx.

TUES 06.04.19

By | WOD, Yoga | No Comments

Do CrossFit, there is no try -Yoda


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- 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)

A. Fran
21-15-9
Thrusters (95/65)
Pull Ups

B. E3MOM 12
4 Deadlifts (no bounce)

Post time for Fran and load for deadlift

And coming tomorrow...

A. E3MOM 12
Snatch Complex (increase weight each round)

1 x 2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (155/105)
10 Alternating Pistols
200m Run

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx
200m = 20 reps.



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 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 05.21.19

By | WOD, Yoga | No Comments

Akins leading his heat on the KB farmers carry at 2018 Graveyard Games!!


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)

A. E3MOM15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.

And coming tomorrow...

HSN Benchmark WOD
A."Fuel"

4 Rounds [15min cap] 5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35's)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

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!

MON 05.13.19

By | WOD | No Comments

Billy #riseandclimb


CFM Upcoming Events

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

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

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protect for rope climbs.

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

And coming tomorrow...

For Time:
25 Pull Ups
50 Cal Row
100 OHS (45/35)
50 Box Jumps (24/20”)
25 Pull ups

Post time to complete WOD, Ex. 12:48 Rx

MON 05.06.19

By | WOD | No Comments

Billy


CFM Upcoming Events

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

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- Damon
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
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. Deadlift (increase weight each set)
EMOM 12

Min 1 - 4 Deadlifts (no bounce)
Min 2 - 5 Tall Landing Box Jumps
Min 3 - Rest

B. 3 Rounds [18min cap]
16 Single Arm DB Overhead Lunges (8L/8R) (50/35)
21 Burpees
15 Toes To Bar
9 Bar Muscle Ups

Post load for deadlift and time for the WOD. Ex: 375#, 13:25 Rx.


And coming tomorrow...

A. Clean Complex
EMOM 12

Min 1 - High Hang Clean + Low Hang Clean + Front Squat
Min 2 - 5/5 Seated Arnold Press (from the floor)
Min 3 - Rest

B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)

Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.

THUR 05.02.19

By | Events, WOD | No Comments

All the friendship! Billy, Ryan, and Carey.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Partner Row/KB Hold
10 Rounds (5 each partner)

Partner 1 - Double KB Rack Hold
Partner 2 - 250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for partner Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx


And coming tomorrow...

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

CFM Upcoming Events

Sunday, May 5th 9:00 am - 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!