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front squat

WED 08.05.15

By | WOD | No Comments
Andrew performing the 1 foot land on a lateral box jump over.

Andrew performing the 1 foot land on a lateral box jump over.


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean)
2 Front Squat (+ Clean from the ground)

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 Rx+


And coming tomorrow...

A. Jerk: In 15 minutes work up to a heavy complex
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#

MON 07.27.15

By | WOD | No Comments
Teamwork. Sam and Jin on Saturday.

Teamwork. Sam and Jin on Saturday.


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 1st from 9am-12pm. For more details and to register click here.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time:
400m Run
15-10-6 Chest To Bar Pullups (Rx+ = Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD. Ex: 285#, 4 reps. 11:09 Rx+

And coming tomorrow...

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

MON 07.20.15 Sign Up for 31Heroes WOD!

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Sarah & Christine Clean & Jerk from Cutoff WOD

Sarah & Christine Clean & Jerk from Cutoff WOD

Upcoming CFM Events

Tuesday, July 21st: Marc Pro Representative David Melendez will be giving free muscle recovery and activation sessions (10-30 minutes) from 6am-1pm (morning and noon classes). There will be 3 stations set up and everyone is encouraged to try out a session either before class on the warmup setting or after the WOD for a recovery session. Click here to read more.
Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Sat/Sun, July 25th & 26th: CrossFit Games Viewing.
Saturday, August 1st: 9am-12 noon. 31Heroes WOD.

Workout To Remember

Workout To Remember

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 1st from 9am-12pm. For more details and to register click here.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.

And coming tomorrow...

A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
9 Air Squats
1 Rope Climb (15ft)**

**NOTE: All athletes must wear long socks or pants when climbing rope to protect their shins and prevent rope burn. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 10 seconds, Knee-raise dead hang hold 10 seconds

Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.

WED 07.15.15

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Ryan & Rick. Race to finish barbell lateral hops.

Ryan & Rick. Race to finish barbell lateral hops.

Today's schedule

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

Workout of the Day (WOD)

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx


And coming tomorrow...

A. Push Press: In 15 minutes work up to a 3 rep max.

B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Hand Release Pushups
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458.

MON 07.06.15

By | WOD | No Comments
"HS Walking is easier!" Freddy practicing 10 second handstand holds

"HS Walking is easier!" Freddy practicing 10 second handstand holds

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (100/70)
8 Pullups
10 Shoulder to overhead (100/70)

Post load and max reps for final set of Front Squat. Post rounds and reps from WOD. Ex: 280# 4 reps, 10 + 14 reps Rx.

And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold

B. 3 Rounds for time [14 minute time cap]
20 Toes to bar
20 Wallballs (20/14)
20 Cal Row

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (60 reps per round). Ex: 203, 227, 7:21.

FRI 06.19.15

By | Partner WOD, WOD, Yoga | No Comments
6 Insanely Fit Guys Reveal One Thing They Do Each Day. We found six of the fittest men on the planet and asked them a simple question: What’s one thing you do each day that improves your fitness? Take a cue from their routines—and reach the best shape of your life. We teach and develop all six habits every day through training and fitness education at CrossFit Midtown...Click here to read more: Daily Habits To Follow To Take Your Fitness To Next Level "Men's Health Magazine" by MICHAEL EASTER

PK and Tina finishing the last few meters of their KB carry

PK and Tina finishing the last few meters of their KB carry


Summer Yoga Series at CrossFit Midtown

We have a 2nd guest Yoga Instructor this Saturday 6/20 at 12 PM as we begin our summer yoga series at CrossFit Midtown. Lana Wilson believes yoga is a terrific option for athletes to complement the often-repetitive motions of training particularly in CrossFit. For Lana, yoga is a lifestyle; it is freedom and bliss. She grew up watching her father practice yoga daily but it was not until she began to experience the demands of getting an engineering degree that she turned to the practice. As a former gymnast and cheerleader, Lana initially practiced yoga as an outlet for physical expression, but it grew into a sustained devotional passion as she transitioned to professional life.

Warm and energetic, Lana will lead you through a dynamic, powerful sequence that cultivates awareness of the mind-body-breath connection. Her classes build heat and intensity with an engaging blend of alignment-based instruction and focus on the foundation. Vital elements include effective flexibility training, foundation and core stabilization, strengthening and balance work.

Join us on Saturday at 12pm for a special introduction to yoga for CrossFitters lead by Lana Wilson!
Click here to reserve your spot online.


Lana Wilson working Side Crow with Atlantic Station backdrop

Lana Wilson working Side Crow with Atlantic Station backdrop


Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday...

“Cutoff”
Competition of 2v2 or 2v1 or 1v1

3 Matches:
8 minutes As many rounds as possible (AMRAP) of:
--[Section 1]--
40 Double Unders**
4 Tandem Burpees
--[Section 2]--
100m Sprint
Clean & Jerk (m = 135/185, w = 95/125). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent team finishes 4th Tandem Burpee.(~)
Rest 2 minutes between matches.

**Scale to 20 (Single + DU), Speed Step (1:1, R+L = 1), or to Singles (2:1)
(~)Both partners must finish their 4th Tandem Burpee and then yell/call “Cutoff!”. Until “Cutoff” is yelled other team may still complete C&J.

Flip a change weight to see which team starts in section 1 and the other will start in section 2. Reps for Double unders, burpees, and distance for sprint are individual totals. Both partners working at the same time on the same movement to complete their individual total. Teams competing against each other should use the same 2 bars for [Section 2] provided athletes are all doing Rx or all doing the same scaled weight.

Team with most Clean & Jerk after 3 matches wins “Cutoff!”

Post team total C&J completed from 3 matches.
2v2 Ex: 107 vs 95 Rx.
2v1 Ex: 65 (scaled) vs 32 Rx+ -- Team of 2 wins because reps/person = 32.5!
1v1 Ex: 42 vs 37 Rx+


Saturday Schedule

9a: All Levels CrossFit- Dan
10a: All Levels CrossFit- Dan
11a: All Levels CrossFit- Dan
12p: **Special Yoga for Crossfit**- Lana Wilson

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

THUR 06.04.15 Bear Complex

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Hold that bar and watch me do T2B

Hold that bar and watch me do T2B

Today's schedule

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

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 (120/85)
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: 175#, 11:40 Rx.
Ex2: 95#, 72 cal.


And coming tomorrow...

"8 Cubed"
Complete 8 Rounds for Time of: [24 minute time cap]

8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10 Rx.
Example 2: (24:00) 501 reps Rx.