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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!

THUR 02.23.17 Bring-A-Friend Day & Open 17.1 Announcement!

By | Bring a Friend Days, CrossFit Games, WOD | No Comments

Who is excited about BAF, the Open, and FNL at CFM!?


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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Oly Weightlifting- Anthony

Workout of the Day (WOD): Bring-A-Friend Day!!

A. 500m Row

B. Partner WOD:
10 minutes: Row for meters
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. L5


And coming tomorrow...

17.1: TBA

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Sign Up and Join Team CFM! #InTheOpen


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.

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!

TUES 02.21.17

By | WOD, Yoga | No Comments

Christina demonstrating an incline pushup


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- Brianna
6p: All Levels CrossFit- Brianna
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. Front Squat: 5-4-3-2-1 working up to a heavy single.
(Start at 70% 1 rep max- 75- 80- 85- 90%)

B. 25-20-15-10-5 Rep Rounds [16 Minute Time Cap]:
Goblet Squats (m = 16/24/32, w = 12/16/24 kg)
Toes to bar
Cal Row

Post load for Front Squat and time for WOD. Ex: 285#, 15:24 L3

And coming tomorrow...

A. Deadlift: 3 rep max

B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders

Post load for deadlift and time to complete WOD: 10:48 Rx+


Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

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.

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!

TUES 01.03.17

By | Partner WOD, WOD, Yoga | No Comments
Casey & Christina synchronized burpees

Casey & Christina synchronized burpees


Today's schedule

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

Workout of the Day (WOD)

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters only from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.


And coming tomorrow...

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

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

**Wear long socks or pants to protect your shins when climbing rope.

Post time for the WOD. Ex: 10:07 Rx

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.

TUES 11.29.16 “Freedom Sauce”

By | WOD, Yoga | No Comments
Matt D

Matt D


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

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Freedom Sauce”
L3
3 Minute AMRAP
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Post score = total calories after all 4 rounds. Ex: 52 L3.

And coming tomorrow...

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.



FRI 11.25.16

By | WOD, Yoga | No Comments
Alison and the Saturday morning crew

Alison and the Saturday morning crew


Today's schedule

12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 35/50, w = 25/35)
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

And coming Saturday...

"Grey Wolf"
For Time (m = 95/115/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees

Score is time to complete the WOD. Ex 19:30 L3.

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

Thanksgiving Schedule

Thursday
Gym Closed

Friday
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Saturday
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a-12:30p: Stretch&Smash Session- Michael

Sunday
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve