WOD's & News

Check out what's going on at CrossFit Midtown

power snatch

TUES 12.11.18

By | WOD | No Comments

Snatches with coach Ellen!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex
Power Snatch + OHS + Hang Squat Snatch + OHS
5 sets to get to a Heavy Complex

B. For Time [20min cap]
1000m Row
30 V-Ups
30 Front Rack Lunges (95/65) (total reps)
30 Toes to Bar
800m Run

Post heaviest snatch complex and time to complete WOD. Ex: 185#, 15:34 Rx

And coming tomorrow...

A. Bar Muscle Up
10min to Work on Bar Muscle up

10 min EMOM
Odd: 200m Run
Even: 16 Jump Lunges
-3min Rest-
8 min AMRAP
4 Bar Muscle Ups
12 Wall Balls (20/14)
50 Double Unders

Post rounds and reps completed during 8 min AMRAP. Ex: 4+1 Rx

MON 12.03.18

By | WOD | No Comments

Team CFM Buns and Guns cheering each other on during the snatch WOD at GYG 2018.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
15 Box Jumps (24/20)
12 Toes to Bar
9 Power Snatches (95/65)

B. Pull/Push
Weighted Pull Ups
3-3-3-3-3
Seated DB Arnold Press
5 x 5 (each arm)

Post time to complete WOD and weight used for pull up and press. Ex 8:24 Rx, 25#, 25#s

And coming tomorrow...

A. Sled Push
6 x 50m Sled Push (increasing)

For Time [15min cap]
400m Run
20 DB Box Step Overs (35/25's) (24/20)
400m Run
20 Devil Presses (35/25's)
400m Run

Post heaviest sled push and time to complete WOD. Ex: 295#, 11:36 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don't forget to bust out those ugly holiday sweaters ;]

WED 11.07.18

By | WOD | No Comments

Down to the Core Workshop with Coach Bri


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 15
200m Run
20 Overhead Plate Lunges
10 Power Snatches (95/65)

B. Push/Pull
4 Rounds NOT for time
8 Bench Press
8/8 Bent Over DB Row
increase weight for each movement each round

Post rounds and reps completed during AMRAP and heaviest weight used in Push/Pull. Ex 3+12 Rx, 175#

And coming tomorrow...

A. 3 Rounds
200m Row
10 Kettle Bell Swings (53/35)
20 Burpees
10 Kettle Bell Swings
200m Run
[Perform each round on the 10min] Rx+ (70/53)

Post time to completed WOD. Ex: 27:33 Rx

WED 10.17.18

By | WOD | No Comments

Coach Travis moving odd objects


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Squat Snatch
5 x 2+1 (work to a heavy complex)

B. AMRAP 10
40 Wallballs (20/14)
30 Power Snatches (75/55)
20 Burpees Over Bar

Post heaviest snatch complex and rounds + reps for WOD. Ex 235#, 1+15 Rx

And coming tomorrow...

Bring-A-Friend Day!
Partner WOD

2 Rounds
100 Plate Hops
75 Seated Partner Twists
50 Slam Balls
25 Slam Ball Goblet Squats

Post time to complete WOD. Ex: 15:56 Rx

THUR 09.13.18

By | WOD | No Comments

Lena leading the pack on a sandbag carry


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- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Back Squat
20min to establish a 1 Rep Max

B. 2 Rounds [10min cap]
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Post load for squat and time for the WOD. Ex: 355#, 8:46 Rx

And coming tomorrow...

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. For Time [15min cap]>
20 Power Cleans (115/85)
15 Burpee Box Jumps (24/20)
15 Power Cleans (135/95)
15 Burpee Box Jumps (24/20)
10 Power Cleans (155/105)
15 Burpee Box Jumps (24/20)
5 Power Cleans (185/125)

Post load for clean and time for WOD. Ex: 235#, 11:10 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 06.15.18

By | Partner WOD, WOD, Yoga | No Comments

Camille


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- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica

Workout of the Day (WOD)

AMRAP 15
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Score rounds + reps for AMRAP. Ex: 4+72 Rx.

And coming Saturday...

“The Golden Snatch”
3 Rounds
AMRAP 3
100m Run
w/ PVC and Slamball (15/20/30, 10/15/20)
Partner Goblet KB Hold (26/35/44, 18/26/35)
- 1 min Rest -
AMRAP 3
10 Dumbbell Snatch (25/35/50, 15/20/35)
10 Squat Snatch (65/95/135, 45/65/85) [70% 1 RM] 10 Power Snatch
- 1 min Rest -

1 partner working at a time on the run with the other partner holds a goblet kettlebell. Partners switch equipment without letting it touch the ground.

After the 1st 3 minute AMRAP partners move to the snatch. 1 partner working at a time and partners may partition the reps any way. Restart each AMRAP at the beginning.

Score is total number of reps (25m = 1 rep) from all AMRAPs. Ex: 165 L3

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

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!