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overhead squat

THURS 10.11.18

By | WOD | No Comments

Alex B grinding it out during 31 Heroes.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

A. Push Press
3-3-3-3-3

B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

Post load for press and time for the WOD. Ex: 205#, 11:10 Rx


And coming tomorrow...

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions)

B. 4 Rounds for Time
10 Pistols (alternating)
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post time to complete WOD. Ex: 19:16 Rx

THURS 07.12.18

By | WOD | No Comments

Ian hitting that triple extension

Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

B. AMRAP 5
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
AMRAP 3
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
AMRAP 1
Overhead Squat (95/65)
*Rx+= weight vest

Post load for sets of 3 reps, heaviest front squat and time for the WOD. Ex: 275#/315#, 7:49 Rx.

And coming tomorrow...

A. Pistol Progressions

B. 4 Rounds for time
4 Ring Muscle Ups
20 Weighted Pistols (25/15)

C. Core Cash Out
KB Slashers
4 x 13/13

Post time and weight to complete the WOD and weight for slashers. Ex: 8:40 Rx

MON 07.02.18

By | WOD | No Comments

Jumping in to Monday like this!


Today's schedule

6a: All Levels CrossFit- Erica
7a: All Levels CrossFit- Erica
8a: Open Gym- Erica
12n: All Levels CrossFit- Michael
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. Snatch Complex
Power Snatch + Overhead Squat
5 x 2+2 (building)

B. For Time [10 Min Cap]
21 Lateral Burpees Over the Bar
21 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
15 Hang Squat Snatch (95/65)
9 Lateral Burpees Over the Bar
9 Overhead Squat (95/65)

Post load for complex and time for the WOD.
Ex: 170#, 5:48 Rx


And coming tomorrow...

A. Front Squat
1 x 4 @ 77%
1 x 1 @ 82%
1 x 4 @ 77%
1 x 1 @ 87%
1 x 4 @ 77%
1 x 1 @ 92%

B. 4 Rounds
21 Wallballs (20/14)
15 Toes to Bar
9 Handstand Push ups

Post load for squat set of 4 and heavy single and time for the WOD.
Ex: 270#/320#, 8:40 Rx.


CFM Upcoming Events

4th of July Week Holiday Hours
Monday regular
Tuesday abbreviated evening classes 4,5,6p. No yoga.
Wednesday CLOSED Happy Fourth!!
Thursday regular hours
Friday evening shifted 3:30,4:30,5:30p
Saturday regular hours

Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.

Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 "Ant" feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

Thursday, July 26th: 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!

Saturday, August 11th: 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 soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

FRI 06.01.18

By | Partner WOD, WOD, Yoga | No Comments

Steve K finishing the run on Murph!


Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex: 10 min
1 Power Snatch
1 Overhead Squat

B. Nancy [24 Min Time Cap]
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

And coming Saturday...

Partner 50’s [22min Cap]
50 HSPU
50 Toes to Bar
500m Run (together)
50 DB Box Step Over (50’s/35’s)(24/20)
25 Double DB Lunge Steps ( L arm Overhead)
25 Double DB Lunge Steps ( R arm Overhead)

All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.

Post time for the WOD. Ex: 18:12 Rx

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Travis

CFM Upcoming Events

Thursday, June 21st: 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 May BAF Day! We look forward to the next BAF Day in June. 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!

WED 05.02.18

By | WOD | No Comments

Coach Mike on 18.5


Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Overhead Squat
4 x 1+3

B. AMRAP 10
5 Power Snatches (95/65)
10 Overhead Lunges
5 Strict Chin Ups

Post load for complex and rounds and reps for AMRAP. Ex: 175#, 6+8 Rx.

And coming tomorrow...

A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post time for the WOD. Ex: 14:30 Rx.

WED 04.04.18

By | WOD | No Comments

Chris B.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Deadlift: In 15 minutes work up to a 5 rep max.

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3

And coming tomorrow...

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 Minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

TUES 03.13.18

By | WOD, Yoga | No Comments

Dave and Ellen


Today's schedule

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

Workout of the Day (WOD)

A. Overhead Squat: 5 sets of 3. Work up to a heavy set of 3.

B. As many rounds as possible in 10 minutes:
8 Pullups (Rx+ = C2B)
10 Dumbbell Snatch (alt) (m = 25/35/50, w = 15/20/35)

Post max load for squat and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3+


And coming tomorrow...

A. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk

B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:

5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint

3,2,1...go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.

Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.