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kettlebell swings

TUES 02.28.17

By | WOD, Yoga | No Comments

Dan Thuy 1-arm kettlebell snatch


Today's schedule

6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Will M.
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.

And coming tomorrow...

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (L2/L3+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (m = 16/20/24, w = 8/12/16kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 L2+

Upcoming Events

Friday, Mar 3rd: The 2017 Open Continues in week 2! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. This week we take on 17.2!

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

MON 01.30.17

By | WOD | No Comments
Paul

Paul


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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on the final set.

B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
25 Kettlebell Swings (24/16kg)
60 Double Unders

Rx+= 5 Ring Muscle-Ups to start each round

Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx+.

And coming tomorrow...

A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat

B. “New Year Test 2.0”
7 Minute AMRAP
5 Front squats (m = 65/95/155, w = 35/65/115)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3

Performance Tips:
This workout is a repeat of the "Holiday Blast" at CFM from 12/30/2016 but slightly modified (ie 1 minute longer, slightly lighter weight). For our athletes you can use this workout as an opportunity to see how much you have improved and should go to bet your previous score by 1 more full round. This workout has three levels for the weights so choose the skill level that will challenge you and that you can keep moving. If you need to break up the sets of front squats, you might consider dropping to a lower skill level.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

MON 01.23.17 “The Seven”

By | WOD | No Comments
Members taking a moment of silence before a Hero WOD.

Members taking a moment of silence before a Hero WOD.


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

Workout of the Day (WOD)

“The Seven” [30 Minute Time Cap]
7 Rounds

L3
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees-to-Elbows
7 Deadlifts (245/185)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull-ups

L2
7 Push-ups
7 Thursters (95/65)
7 Knees-to-Arms
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16kg)
7 Pull-ups

L1
7 Incline Pushups (20/24”)
7 Thursters (65/45)
7 Hanging Knee Raise
7 Deadlifts (115/85)
7 Burpees
7 Kettlebell Swings (16/12kg)
7 Ring Rows

Post time to complete WOD.
Ex: 26:40 L2

And coming tomorrow...

A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.

B. “Karen Meets Annie” [17 Minute Time Cap]
50-40-30-20-10
Wall Balls**
Double Unders**
Wall Situps

**Level Movement Details:
L3: Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2: Wall Balls (14# to 10ft/10# to 10ft), 25-20-15-10-5 Double Unders
L1: Wall Balls (14# to 9ft/10# to 9ft), Single unders

Performance Tips:
This workout was inspired by Power Keg CrossFit in San Diego, CA and in collaboration with Neal Maddox. This is twist of 2 beloved benchmark workouts that will put your motor to the test. The goal is to complete the workout as quickly as possible within the time cap. However, not all athletes will be able to finish the entire workout within the time cap, so do your best and use that cap as extra motivation. Not finishing doesn't mean failure. The workout is tough by design and will help get you ready for the Open.

Pick a skill level that allows you to keep moving rather than get stuck on one of the movements like double unders. If you aren't proficient at double unders but you can still link 5-6 reps in a row, Level 2 might be the best option due to the scaled rep requirement.

Post time for the WOD. Ex: 14:10 L3.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

MON 01.09.17

By | WOD | No Comments
Kristie

Kristie


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

Workout of the Day (WOD)

A. Power Clean: 3 sets of 3. Worksets.

B. For Time: [18 Minute Time Cap]
15-12-9
Power Clean (m = 95/135/165, w = 65/95/115)
Pullups (L2/L3+ = C2B)

Rest 2 minutes

15-12-9
Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
Bar facing burpees

Post load for Power Clean and time for WOD. Ex: 205#, 11:48 L2.

And coming tomorrow...

A. Thruster: In 15 minutes work up to a heavy single. From rack.

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (m = 55/75/95, w = 45/55/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 240#, 11:58 L3.

Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! 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.
Join the Lurong Resolution Challenge with team CFM!

Join the Lurong Resolution Challenge with team CFM!


Thursday, Jan 19th: 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)!

FRI 12.30.16 Set Goals And Smash Them In 2017!

By | Holiday Travel Workouts, WOD, Yoga | No Comments

Goals for 2017

This Sunday, we start 2017! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.

What goals and benchmarks have you set for 2017? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.

If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.

Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.

As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard

Chris going for every cal on the rower

Chris going for every cal on the rower


Holiday Schedule

Click here to reserve your classes in advance.
Friday: Regular schedule
Saturday: Regular schedule
Sunday: 11a Open Gym, 12:15p Yoga
Monday: Resume regular schedule

Today's schedule

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

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. "Jazz Hands" [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.

Holiday Travel Workout 8

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x15ft = 100 yards for R + L shuttles.

Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).

And coming tomorrow...

“Big Mama Tabata”
8 rounds of :20s On, :10s Off

Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)

Complete all 8 rounds of the movement before rotating. Score is total reps at each and sum.
Ex: 70/52/50/31 = 203 Rx.


Holiday Travel Workout 9

5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute

Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.

Post distance and total situps. Ex: 1760m, 102 Rx.

And coming Sunday... Holiday Travel Workout 10

For time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees

**Scale pushups to incline on chair (16”), bed (20”), stairs (24”), table/desk/countertop (30”).

Post time to complete WOD. Ex: 8:40 Rx.

MON 12.12.16

By | WOD | No Comments
Life above the bar. Darcy getting some kipping pullups!

Life above the bar. Darcy getting some kipping pullups!


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

Workout of the Day (WOD)

A. Back Squat: 8-8-8 increasing @ 70-75-78%.

B. 3 Rounds [15 Minute Time Cap]:
21 Wallballs (20/14) 10ft
18 Kettlebell Swings (24/16kg)
15 Burpees
12 Pullups (Rx+ = C2B)

Post load for squat and time for WOD. Ex: 320#, 10:50 Rx+

And coming tomorrow...

“Wise Men”
3 Minute AMRAP
3 Power Clean (m = 65/95/135, w = 45/65/95)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 75/115/155, w = 55/85/105)
3 Front Squat
3 Jerk
Rest 3 Minutes

3 Minute AMRAP
3 Power Clean (m = 95/135/185, w = 65/95/125)**
3 Front Squat
3 Jerk
Rest 3 Minutes

**Athletes should select a level with ending weight that is 65% of his/her 1RM Clean & Jerk.

Score is total rounds and reps for each AMRAP. Ex: 5+4/4+3/3+1 L3.

Upcoming CFM Events

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 at the front desk and see Announcements Board or Event Page for details.

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

Sunday, December 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!

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.

WED 11.30.16

By | News, WOD | No Comments
CFM Yoda T-shirt. "Do or do not. There is no try."

CFM Yoda T-shirt. "Do or do not. There is no try."


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). begin next week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and a 5th WOD TBA.

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!!

Today's schedule

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

Workout of the Day (WOD)

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/125, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.


And coming tomorrow...

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time: [12 Minute Time Cap]
Power Snatch (m = 75/105/135 w = 55/75/95)
Ring Dips (L2/L3+ = Ring Muscle Ups)
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 L3.