WOD's & News

Check out what's going on at CrossFit Midtown

grace

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

FRI 12.09.16 “Grace”

By | Partner WOD, Quarterly Progress Checks, WOD, Yoga | No Comments
Anna finishing the press with active shoulders just behind the ears, arms straight, and knuckles to the sky.

Anna finishing the press with active shoulders just behind the ears, arms straight, and knuckles to the sky.


Today's schedule

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

Workout of the Day (WOD)

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps


And coming Saturday...

Partner WOD: “Three Strikes”
Teams of 2
30-20-10:
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m = 75/95/115, w = 55/65/80), Toes to Bar
30-20-10
Thruster (m = 75/95/115, w = 55/65/80), 3-2-1x 200 Meter Run

All reps are team totals. 1 partner working at a time. Partners may alternate sets of 200m run each round after Thrusters in last couplet. 1 partner running at a time.

Score time to complete WOD. Ex: 25:20 L3.

Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule: Bring-A-Friend Day!!

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve

Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4) this week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and Snatch & Go

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. 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)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, Dec 18th:Urban Perform "Give the Gift of Health" Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.

TUES 11.15.16 “Nasty Women”

By | WOD, Yoga | No Comments
Jeannette and Ashley leading the team on the run.

Jeannette and Ashley leading the team on the run.


The Girls

Many have asked, “Why are the workouts named after Girls?” According to the National Weather Service theuse of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names. Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill. These workouts come with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
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. “Nasty Women”
4 Minute AMRAP
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:30

4 Minute AMRAP
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:30

4 Minute AMRAP
“Grace”
30 Clean & Jerks (135/95#)

Post total reps from each AMRAP. Ex: 121, 77, 38 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

And coming tomorrow...

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)

Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.

Upcoming CFM Events

Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!


Thursday, Nov 17th: 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)!

** Save the Date! **
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

MON 05.23.16 “Grace”

By | Quarterly Progress Checks, WOD | No Comments
Coach Brianna split jerk

Coach Brianna split jerk


Today's schedule

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

Workout of the Day (WOD)

A. Grace
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 tomorrow...

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post load for each lift and CrossFit Total (CFT). Ex: 285#, 140#, 395#, (820#)

TUES 12.08.15 Grace

By | Quarterly Progress Checks, WOD, Yoga | No Comments
6pm loves to clean

6pm. It's more fun cleaning at the gym!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
7:15p: Goal Setting Workshop- Michael. Click here to reserve
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Grace
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
10 Situps
500m Row
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 10 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 10/round).
Example: 2:10 Rx, 1:48, 38 Situps


And coming tomorrow...

A. Handstand Walking: In 10 minutes practice progressions for handstand walking
then... Max Distance Handstand Walk

B. “Sage at 20”
20 minutes As many rounds as possible (AMRAP):
20 Thrusters (m = 75/100/135, w = 55/70/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

THUR 11.12.15 “Grace Gets Personal”

By | WOD | No Comments
Sandhya and Maria. Next Thursday 11/19 is Bring-A-Friend Day! Invite a friend or co-worker to join your for the WOD.

Sandhya and Maria. Next Thursday 11/19 is Bring-A-Friend Day! Invite a friend or co-worker to join your for the WOD.


Today's schedule

6a: All Levels CrossFit- Travis
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- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Clean & Jerk: In 20 minutes work up to a 1 rep max.

B. “Grace” Gets Personal [9 Minute Time Cap]
30 Clean & Jerk (65% of 1 RM)

Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)

And coming tomorrow...

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3x3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders*
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders

*Scale Double Unders 1:1 Singles, 1:1 Speed Step, 10 reps (Single+DU)

Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 45 / 4 Rx.

FRI 10.30.15 Halloween WOD coming on Saturday!

By | Events, Partner WOD, WOD, Yoga | No Comments
Fun Friday noon class lined up for wallballs.

Fun Friday noon class lined up for wallballs.


Today's schedule

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

Workout of the Day (WOD)

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats

**Rx+=5-10-15 rep count for pull-ups, pushups, squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+


And coming Saturday... Halloween WOD and Party!:

9am and 10am Class: “Super Triple Shot”
Teams of 2 at Level 3** [40 Minute Time Cap] 40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee

Wear a costume or t-shirt of a favorite movie, fiction, or tv character. One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third. **Scaling options available (L1, L2, L3).

Tough Heat

Tough Heat


Score is time to complete WOD. Ex: 27:10 Rx.


11am Class: Lurong "The Olympian"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit-Lurong "The Olympian"- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve