WORKOUT OF THE DAY

lateral barbell burpees

THUR 03.01.18

By | WOD | No Comments

Akins and company on a medball team run.

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. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time [12 Minute Time Cap]:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

And coming tomorrow…

18.2
TBA!!

WED 07.12.17

By | WOD, Yoga | No Comments

Coach Anthony

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
7p: All Levels CrossFit- Anthony
8p: Open Gym- 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 (m = 75/95/135/165, w = 55/65/95/115)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 L3

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 Pushups (Rx+ = Hand Release)
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

**Scale Double Unders to 15 (Du+singles), Speed Step (R+L=1) 1:1, or to Singles 1:1

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

WED 07.13.16

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Iman and Adam from 31 Heroes 2015. #teamwork. #workouttoremember.

Iman and Adam from 31 Heroes 2015. #teamwork. #workouttoremember.

Upcoming CFM Events

Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing.
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. 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

**Scale Double Unders to 15 (Du+singles), Speed Step (R+L=1) 1:1, or to Singles 1:1

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

TUES 05.31.15

By | WOD, Yoga | No Comments
Anne-Marie & Cary

Anne-Marie & Cary

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 21-15-9 Rep Rounds: [12 minute Time Cap]
Hang Power Clean (135/95)
Lateral Barbell Burpees

Post load for Clean and time for WOD. Ex: 205#, 6:24 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: 40 seconds Max Reps Double Unders + 20 seconds rest
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders

Post total reps for Double Unders and time to complete rounds. ex: 265, 8:36 Rx

THUR 03.03.16

By | WOD | No Comments

Upcoming CFM Events

Thursday 3/3: Open 16.2 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 3/4: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Monday 3/7:Dunk Trunk body composition testing at CFM 3-7pm.
Thursday 3/10:CFM Social and Open Week 3 Live Announcement at Yeah! Burger West Midtown 7:30pm

Jin, Chris, and Rodrigo

Jin, Chris, and Rodrigo

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.2 Live Announcement

Workout of the Day (WOD)

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

And coming tomorrow…

Open 16.2: TBA

MON 02.08.16

By | WOD | No Comments
Gracie

Gracie

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP:
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Toes To Bar
10 Lateral Barbell Burpees

Post load for Snatch Complex and total reps for WOD. Ex: 145#, 208 Rx.

And coming tomorrow…

A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.

B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap] 15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**

**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips

Click here for complete WOD details.

Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.

WED 07.15.15

By | WOD | No Comments
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.