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MON 07.01.19

By | WOD | No Comments

Scotty O working his handstand progressions with a headstand balance


CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Saturday, July 6th:SPIDER-MAN & 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 & Spider" 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!

Saturday, July 6th:SPIDER-MAN Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. 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 coming soon!

ANT-MAN Partner WOD on Saturday, July 7th!


Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM's 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

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- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m - Left DB Overhead, Right DB at Waist
50m - Left DB at Waist, Right DB Overhead
50m - Both DB's at Front Rack
50m - Both DB's Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
8 Wall Balls (20/14)
8 Burpees
8 Kettlebell Swings (53/35)
Cash Out:
500m Row
400m Run

Post time for the WOD. Ex: 17:40 Rx


And coming tomorrow...

A. Snatch
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. Amanda [12min cap]
9-7-5
Ring Muscle Ups
Snatches (135/95)

Post load for pause and hang snatch and time for the WOD.
Ex: 135#/190#, 7:40 Rx.

FRI 06.14.19

By | Partner WOD, WOD, Yoga | No Comments

Ellen


Today's schedule

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

Workout of the Day (WOD)

A. For Time
3 Rounds

400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

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

And coming Saturday...

“Indiana Jones”
Partner WOD
For Time [40min cap]

1000m - 800m - 600m - 400m - 200m
Relay Run
50-40-30-20-10
Burpee Box Jumps (24/20)
Directly into...
50-40-30-20-10
Toes to Bar
Front Squats

Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145

1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 33:20 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...

Father's Day
A. 3 Rounds NOT for time

6 Seated Arnold Press (alternating)AHAP
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes

Post time for WOD and sledge weight.
Ex: 11:45 Rx (10#)


Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal


CFM Upcoming Events

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop!

Saturday, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.

MON 06.03.19

By | WOD | No Comments

Coach Neal teaching stone lifting technique


CFM Upcoming Events

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

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- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Row Intervals
800m - 600m - 400m - 200m
Rest 1:1
During Rest, Accumulate 1min plank hold

B. For Time
22-18-14-10
DB Snatches (50/35)
Sit Ups
Burpees
Sit Ups

Post cumulative time for row intervals (not including rest) and time for the WOD.
Ex: 7:04, 12:45 Rx


And coming tomorrow...

A. Fran
21-15-9
Thrusters (95/65)
Pull Ups

B. E3MOM 12
4 Deadlifts (no bounce)
Post time for Fran and load for deadlift

WED 05.22.19

By | WOD | No Comments

Team Buns & Guns! Carmen and Jeannette 2 time champs of Graveyard Games 2018/2019NTE! #strongisbeautiful


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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

HSN Benchmark WOD
A."Fuel"

4 Rounds [15min cap] 5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35's)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

And coming tomorrow...

A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35's)

B. CORE
Fast Eddie’s Lucky 7’s

Post rounds for the AMRAP. Ex: 6+32 Rx

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

WED 04.24.19

By | WOD | No Comments

CFM Upcoming Events

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

When you didn't want to workout at 5 am while traveling for work, but your workout buddy gives you some motivation!
Shannon and Amy


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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

On a running clock complete...
[0-8min] 2 Rounds
400m Run
400m Row

[8-16min] AMRAP 7
7 Bench Press (115/65)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)

[16-24min] 2 Rounds
400m Run
400m Row

[24-32min] AMRAP 7
7 Bench Press (115/65)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)

Post time for rounds and total rounds in AMRAP
Ex: 7:10, 6+5, 7:25, 6+18


Post load for squat and max freestanding HS hold. Ex 345#, 22 sec

And coming tomorrow...

A. Snatch Complex
Power Snatch + Overhead Squat
5 x 2+1 (increasing weight)

B. Clean & Jerk
10min to work to a heavy single

C. Clean Pull
1 x 2 @ 85%, 90%, 95% (of today's heavy single)

D. CORE
SuperSet
Pallof Press
4 x 6/6
Single Leg V-Ups
4 x 6/6

Post load for snatch complex and C&J
Ex: 195#, 265# Rx

THUR 04.18.19 Bring-A-Friend Day!!

By | Bring a Friend Days, Events, Partner WOD, WOD, Yoga | No Comments

Coach Pietsch and Damon from team Double Trouble twining it up on the podium. #twinning #winning #bigtrouble #partnerwod #bringafriend


CFM Upcoming Events

Thursday, April 18th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, April 18th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado's! This is open to all CFM members and guests. Come to Fado's to celebrate all our birthday's in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 - 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

Today's schedule

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

Workout of the Day (WOD)

Bring A Friend Day!!
A. 500m Row For Time


B. Partner WOD
16 Minute AMRAP


3000 meter Row
Partners switch every 500m

While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx


And coming tomorrow...

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)

Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.

FRI 02.22.19 OPEN WOD 19.1 & FNL!!

By | CrossFit Games, Events, WOD | No Comments

Turning the corner on a great weekend like BK! #turnlooksgoodbro


CFM Upcoming Events

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! The 2019 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 21st 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 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 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Anthony
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 19.1
AMRAP 15

19 Wall Balls (20/14)
19 Calorie Row

Post total reps completed. Ex: 205 Rx.

VARIATIONS
Rx’d:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

L1/Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

And coming Saturday...

Partner WOD [20 Minute Time Cap]:
5 Rounds

200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Burpee couplet with 1 partner working at each station and then switching.

Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 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


And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Pat
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal