WOD's & News

Check out what's going on at CrossFit Midtown

Double Unders

FRI 12.07.18

By | WOD | No Comments

Let me tell you about my CrossFit friends!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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

Workout of the Day (WOD)

A. Turkish Get Ups
4-4-4-4-4 (2 reps per arm)

B. AMRAP 9
20 Single Arm DB Hang Clean & Jerk (50/35) (Change hands after 5 or 10 reps)
50 Double Unders
25ft Handstand Walk (scale 25ft straight leg bear crawl or plank shoulder taps)
20/14 Calorie Row

Post heaviest turkish get up and rounds and reps completed during AMRAP. Ex: 53#, 3+4 Rx

And coming Saturday...

TBA



Saturday Schedule

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

And coming Sunday...

TBA



Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

WED 11.28.29

By | WOD | No Comments

Who is excited about BAF and the Holiday Party?!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Double Under Technique and Squat Mobility

B. 12 Min AMRAP
9 DB Thrusters (50's/35's)
35 Double Unders

L3 - (50/35)
L2 - (35/25)
L1 - (25/15)

Post rounds and reps completed during AMRAP. Ex: 8+29 Rx

And coming tomorrow...

Bring A Friend Day!

2 Rounds [30min Cap]

400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar

Post time to complete WOD. Ex: 24:36 Rx

WED 11.21.18

By | WOD | No Comments

Scorpion Stretch


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- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

5 Rounds
Each For Time

10 Kettlebell Swings (70/53)
20 Alternating DB Snatches (50/35)
50 Double Unders
20 DB Walking Lunges (50/35)
10 Kettlebell Swings (70/53)
2 min rest between each round

Post time to complete each round. Ex: 3:45, 3:47, 3:46, 3:48, 3:45 Rx

And coming tomorrow...

CLOSED! HAVE A HAPPY THANKSGIVING!

MON 11.19.18

By | WOD | No Comments

Keep climbing Pat, Thanksgiving is only a few days away!


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- 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. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
64% of 1RM Front Squat (For Both Lifts)

B. AMRAP 10
2 Deadlifts (205/155)
2 Pistols
20 Double Unders
[Increase Deadlift and Pistol reps by 2 every round]
Post weight used for squats and rounds+reps completed during WOD. Ex 185#, 7+4 Rx

And coming tomorrow...

Weighted Pull Ups
4-4-4-4 AHAP

B. 4 Rounds
200m Run
15 Hand Release Push Ups
10 Alternating DB Step Ups (50/35’s)

Post weight or scale used for Pull Ups and time to complete WOD. Ex: 20# Rx, 9:03 Rx

CFM Upcoming Events

Thursday and Friday, November 22nd and 23rd: CFM will be closed for Thanksgiving. Go enjoy spending time with family and friends and fueling your body with plenty of food and rest! We will see you guys back on Saturday.

FRI 11.09.18

By | WOD | No Comments

Mr. Anderson lifts all the heavy things


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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

Workout of the Day (WOD)

A. EMOM 16
Min 1 - Box Jumps (24/20)
Min 2 - Russian Twists (20/15)
Min 3 - Double Unders
Min 4 - Rest

B. Get flexy with it

Post total reps of each movement. Ex: 78, 144, 325 Rx

And coming Saturday...

Teams of 3
For Time [30 Minute Cap]

50-40-30-20-10
Calorie Row
Devil's Press (50/35's)
Directly Into:
50-40-30-20-10
Toes to Bar
Thrusters

Round of 50: 75/55
Round of 40: 95/65
Round of 30: 115/80
Round of 20: 135/95
Round of 10: 155/105


Post time to complete WOD. Ex: 24:33 Rx

Saturday Schedule

8a: Open Gym- Damon
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga with Coach Brianna

And coming Sunday...

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

MON 11.05.18

By | WOD | No Comments

It's not an official CFM Team photo if Mike doesn't take his shirt off.


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- Michael
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. Clean Complex
Hang Power Clean (position 2) + Power Clean
5 x 3+1 (increasing)

B. AMRAP 12
30 Double Unders
8 Right Arm DB Hang Power Clean & Jerk (50/35)
8 Left Arm DB Hang Power Clean & Jerk
10 Toes to Bar

Score heaviest clean complex and rounds + reps completed during AMRAP. Ex 175#, 5+2 Rx

And coming tomorrow...

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
58% of 1RM Front Squat (For Both Lifts)

B. For Time
40 Wall Balls (20/14)
21Chest to Bar Pull Ups
21 Deadlifts (225/155)
30 Wall Balls
15 Chest to Bar Pull Ups
15 Deadlifts
20 Wall Balls
9 Chest to Bar Pull Ups
9 Deadlifts

Post weight for squats and time to complete WOD. Ex 225#, 13:47 Rx.

CFM Upcoming Events

Saturday, November 17th: Lurong Finale Party! Details will be released soon!

FRI 11.02.18

By | WOD | No Comments

Dear gain gods, I promise to be limber and fit. Whey-men


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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

Workout of the Day (WOD)

TABATA What?!
TABATA Russian KBS (70/53)
TABATA Single Arm DB Front Squats (50/35) [alternating sides each round] TABATA Slam Balls (30/20)
TABATA Double Unders

Post total reps of each TABATA. Ex: 52, 44, 55, 112 Rx

And coming Saturday...

Closed for Graveyard Games
Travel WOD

Down & Up
10-9-8-7-6-5-4-3-2-1, then back up the ladder to 10
Jumping Jacks
Sit ups
Air Squats

Post time to complete WOD on the FB Group. Ex: 12:18 Rx

Saturday Schedule

8:30a: 1st Heat of Graveyard Games
**(Morning classes cancelled at CFM)
12:15p: Yoga at CFM with Monica Miller
2p: Final Heats of Graveyard Games

Come join the fun to watch our 16 teams competing on Saturday at CFCP!
For schedule of heats, competition details, directions, WODs, and CFM Roster click here.

And coming Sunday...

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal