WOD's & News

Check out what's going on at CrossFit Midtown

push ups

FRI 10.12.18

By | WOD | No Comments

Top of box pistol progressions to build that single leg strength.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: 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

Workout of the Day (WOD)

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

And coming Saturday...

Partner WOD
AMRAP 20

100 Cal Row
50 DB Box Step Over (53/35)(24/20)
100 Toes to Bar
Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post rounds and reps completed. Ex: 1+105 Rx

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

And coming Sunday...

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

WED 09.05.18

By | WOD | No Comments

Coach Travis warming up his thrusters before 31 Heroes!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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- Erica
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Squat Clean (Touch & Go)
3-3-3-3-3

B. 3 Rounds
200m Run
10 Squat Cleans (115/75)
250m Row
20 Push Ups

Post load for T&G squat cleans and time for WOD. 205#, 13:54 Rx

And coming tomorrow...

A.Back Squat
E3MOM

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

Complete one set on the 3min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post heaviest load for back squat. Ex: 385#

TUES 08.14.18

By | WOD | No Comments

Camille holding an L-sit position on the pullup bar.


Today's schedule

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

Workout of the Day (WOD)

A. 4 Rounds (1min on, 1min off)
Supine Grip L-hold
Strict Pull Ups

B. 4 Rounds
40 Air Squats
300m Run
20 Sit Ups
10 Push Ups

Post total seconds in hold, and reps of pull ups and time for WOD. Ex. 2:15, 57, 15:23 Rx

And coming tomorrow...

A. Farmers Carry
In 12min complete

400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break

B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run

Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.

CFM Upcoming Events

Wednesday, August 15th: Crossover Symmetry Workshop with Coach Pietsch!
Learn how to prehab and rehab your shoulders using the Crossover Symmetry system. $10 for members and $25 for non-members.
Sunday, August 19th:Strongman Workshop with Coach Neal! Workshop starts at 8:30 am here at the gym and is free.99!

WED 08.08.18

By | WOD | One Comment

"CF Mike" getting to work on those heavy thrusters during 31 Heroes! T-Minus 4 days...


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Partner WOD (for time)

6 Rounds

10 Deadlifts (185/125)
10 Push Ups
1 min Rest
6 Rounds
10 Thrusters (95/65)
10 Pull Ups
1 min Rest
6 Rounds
10 Box Jumps (24/20)
10 Burpees
Partners alternate rounds

Post time for the WOD. Ex: 13:25 Rx.

And coming tomorrow...

A. Back Squat

15min to Work to a 10 rep max


B. 20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
Sit Ups

Post load for heaviest 10 rep completed and time . Ex: 275#, 10:23 Rx.

FRI 07.20.18

By | WOD, Yoga | No Comments

Take off during Aerobic Capacity!


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. 5 Rounds
2min Window:
200m Run + 250m Row
-Rest 2min-

*Scale to 150m run + 200m row OR 100m run + 150m row*


B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (50/35)

Post time for A and total reps and DB load for B Ex: 18:00 Rx, Rx

And coming Saturday...

Partner DT Ascending
4 Rounds
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
400m Run
3 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
200m Run
2 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
100m Run

Post time to complete the WOD. Ex: 24:10 Rx.

Saturday Schedule

8a: Open Gym- Erica
9a: All Levels CrossFit- Erica
10a: All Levels CrossFit- Erica
11a: All Levels CrossFit- Erica
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

FRI 07.11.14

By | WOD | One Comment
Happy warmup 400m run.

Happy warmup 400m run.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 24, 8:10 Rx.

And coming Saturday...

Partner WOD:
[20 Minute Time Cap] 41 Toes to Bar
41 Box Over jumps (24/20”)
41 Kettlebell Swings (32/24kg)
41 Wallballs 10ft target (20/14)
41 2-Man Pullups
41 Medball shoulder throws (20/14)

At the start do 1 burpee
At minute 2 do 2 burpees
At minute 3 do 3 burpees... and so on.

Only one partner working at a time. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals.

FRI 06.06.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

NicaFit Retreats at CrossFit Midtown Saturday 6/7

NicaFit Retreats has just returned from San Juan Del Sur and is pumped to visit CrossFit Midtown. They will give new updates on adventures through Nicaragua where they spent days surfing, working out, and serving the local community. Our Workout of the Day (WOD) on Saturday will be inspired by the same beach partner workouts accomplished in Nica. Kelly Becker and Lauren Polivka will be available all morning to answer questions and show videos and photos. Currently, on adventure website, The Clymb, Coach Becker's retreat is offered at a discount. Click here to check it out.
Sandbag carries up a jungle mountain side.

Sandbag carries up a jungle mountain side.

Workout of the Day (WOD)

8^3 "8 Cubed". Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.


And coming Saturday...

Jungle Gym
3 Rounds: Teams of 2-3 people

*200m Medballl carry 2x (20/14)
*20ft Broad Jumps to targets (aka: stepping stones)
*20ft Balance beam walks (aka: fallen tree river crossing)
4 Rope Climbs
*50m Kb farmers carry 2x (32/24kg)
*50m Mat carries
20 Tire flips
20 Burpees over the wall (48”)
20 pvc toss 10ft (aka: log toss)

*Asterisk Indicates Per person. Otherwise rep count is team total.