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MON 02.12.18 1st Quarterly Progress Checks!!

By | Quarterly Progress Checks | No Comments

May the force be strong with you!


Today's schedule

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

Workout of the Day (WOD)

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32


And coming tomorrow...

“Super 8”

8 Minute AMRAP:

Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

THUR 02.08.18 “Macho Man”

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Ready for the Zombie Apocalypse!


Today's schedule

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

Workout of the Day (WOD)

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. "Macho Man"
Every Minute On The Minute for as Long as Possible:

3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3

And coming tomorrow...

A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)

B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds

**L2 = 600m, L1 = 400m

Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3

WED 01.31.18

By | WOD | No Comments

Megan practicing rope climbs


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
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. Clean & Jerk: In 15 minutes work up to a heavy single at 80% 1RM

B. “Gwen”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post load and time for the WOD. Ex: 145#, 14:10 Rx.


And coming tomorrow...

“50s Reverse” [35 Minute Time Cap]:
50 Double unders
50 Burpees
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Sumo Deadlift High Pull (75/55)
50 Push Press (75/55)
50 Toes to bar
50 Stationary Lunge Steps
50 Kettlebell swings (24/16)
50 Pull-ups
50 Box jump (24/20)

Post time for WOD. Ex: 28:41 Rx.

MON 01.08.18

By | WOD | No Comments

Stretch and smash cooldown after the workout.


Upcoming CFM Events

Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!

Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! 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.



Today's schedule

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

Workout of the Day (WOD)

A. Split Jerk: 1-1-1-1-1-1-1. 7 singles increasing weight.

B. 8 Minute EMOM:
Odd: 1 set of Strict Pullups
Even: 10 Kipping Swings

Post load for Jerk and reps of pullups. Ex: 265#, 35 Rx.

And coming tomorrow...

For Time: [35 Minute Time Cap]
50 Box jump (24/20)
50 Pull-ups
50 Kettlebell swings (24/16)
50 Stationary Lunge Steps
50 Toes to bar
50 Push Press (75/55)
50 Sumo Deadlift High Pull (75/55)
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Burpees
50 Double unders

Post time for WOD. Ex: 21:48 Rx.

THUR 10.26.17

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Kathy doing some accessory work with dumbbell bent rows.


Today's schedule

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

Workout of the Day (WOD)

A. Split Jerk: 10 sets of 2 reps. Complete 1 set every 2 minutes (E2MOM)
Alternate stance for each rep.
Start at 60% of 1RM and work up to 85%

B. AMRAP Wallballs
Complete 1 set of unbroken wallballs
L1 = 30-59 seconds
L2 = 60-89 seconds
L3 = 90-119 seconds
L4 = 120 seconds

Select a weight and height and Level (time) that you can go unbroken.

Post load for split jerk (highest/2nd highest) and wallball weight @ height and reps.
Ex: 240/235#, 20# @10ft 43 reps L3.


And coming tomorrow...

A. 3 Rounds Descending Reps: [21 Minute Time Cap]
25-20-15 Bodyweight Bench Press
400m Run
500m Row

B. Banded 5-way Shoulder Stretch

Post time for the WOD. Ex: 17:40 Rx

THUR 07.20.17

By | WOD | No Comments

J. Dyer warming up the shoulders and our hearts.


Today's schedule

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

Workout of the Day (WOD)

A. 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#

And coming tomorrow...

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

CFM Upcoming Events

Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

#workouttoremember


Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember

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