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Check out what's going on at CrossFit Midtown

shoulder to overhead

TUES 06.11.19 Sign Up for 31Heroes WOD!

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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!! Click here for more details!

Dyer shouldering a sandbag #31Heroes WOD

31Heroes WOD Hosted by CrossFit Midtown

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sign up to participate in the WOD on Saturday, August 10th from 8am-12pm. For more details and to register click here.

Today's schedule

6a: All Levels CrossFit- Damon
7a: All Levels CrossFit- Damon
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Tony’s Complex
AMRAP 8

5 Deadlifts (M =65/135/185, W =35/85/125)
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow...

A. E3MOM 12
Snatch Complex (increase weight each round)

1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [12min cap]
10 DB Hang Squat Snatches, Left arm (50/35)
5 Bar Muscle Ups
10 DB Hang Squat Snatches, Right arm (50/35)
5 Bar Muscle Ups

Post load for snatch complex and time for the WOD. Ex: 205#, 9:45 Rx.

TUES 05.07.19

By | WOD, Yoga | No Comments

Warming up the shoulders with some T-spine twists


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- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Clean Complex
EMOM 12

Min 1 - High Hang Clean + Low Hang Clean + Front Squat
Min 2 - 5/5 Seated Arnold Press (from the floor)
Min 3 - Rest

B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)

Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.

And coming tomorrow...

A. AMRAP 20
200/150m Row
16 Alternating DB Snatches (50/35)
12 Med Ball Straight Leg Sit Ups (20/14)
8 Pistols

B. Shoulder Pre-hab
CrossOver Iron Scap
8 Barbell Curls Between Each CrossOver Movement

Post rounds + reps for AMRAP. 1m=1rep. Ex: 7+214 Rx.

THUR 02.07.19

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Elana


CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: 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!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! 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- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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)

For Time [22min cap]
1134m Run, then
3 Rounds
21 Deadlifts (135/95)
15 Burpees Over the Bar
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 14:20 Rx.

And coming tomorrow...

A. Back Squat
3 x 10

Work to a Heavy 10 rep for the day

B. 2 Rounds
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups

Post load for squat and time for the WOD. Ex: 345#, 10:40 Rx.

TUES 01.15.19

By | WOD, Yoga | No Comments

Cary and Anne Marie


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
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

DT Gets Nasty
3 Rounds
50 Air Squats
7 Ring Muscle Ups
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Post time for the WOD. Ex: 16:28 Rx.

And coming tomorrow...

A. Single Leg Kettlebell Deadlift
4 x 8/8 (increasing)

B. EMOM 16
Min 1 - 12 Double DB Front Squat (50/35)
Min 2 - 10 Burpees
Min 3 - Max Calorie Row
Min 4 - Rest

Score is Calories on Rower. Ex: 104 Rx.

CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: 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!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

MON 10.29.18

By | WOD | No Comments

Double KB Sumo Deadlifts


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- Michael
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. Bulgarian Split Squat
8-8-8-8-8
(8 reps each leg)

B. AMRAP 8
2 Lateral Burpees Over Bar
2 Shoulder to Overhead (135/95)
30 Double Unders
[Increase Burpees and S2OH reps by 2 every round]

Score heaviest set of split squats and rounds + reps during AMRAP. Ex 115#, 5+12 Rx

And coming tomorrow...

A. For Time
30-20-10
Alternating DB Snatch (50/35)
Wallballs (20/14)


B. Weighted Pull Ups
10-10-10-10

Post time to complete WOD and weight used for pull ups. Ex 6:43 Rx, 25#.

CFM Upcoming Events

Saturday, November 3rd: GRAVEYARD GAMES at CrossFit College Park! We had 18 teams participating this year so come out and cheer on your CFM Teams!

TUES 10.16.18

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Forging Elite Friendships


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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Monica Miller
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Lurong WOD 5 [Goal Time 7-9 minutes] Balancing Act
4 Rounds

L3:
5 HSPU
10 Pistols
15 Kettlebell Swings (53/35)

L2:
5 Push Press (115/75)
10 Pistols to 16" surface
15 Kettlebell Swings (44/26)

L1:
5 Push Press (75/45)
10 Goblet Squats (35/18)
15 Kettlebell Swings (35/18)

Post time to complete WOD. Ex 7:35 L3.

And coming tomorrow...

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 165#, 1+53 Rx

MON 09.17.18

By | WOD | No Comments

Do or do not, there is no try.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Strict Press
8-8-8-8

B. 7 Rounds [15 min cap]
15 Deadlifts (135/95)
10 Shoulder to Overhead

Post heaviest set of 8 Strict Press and time for WOD. Ex 165#, 10:22 Rx

And coming tomorrow...

A. Lurong WOD 1
The Championship Crusher
AMRAP 9

100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post reps and rounds and level for WOD. Ex 1+136

CFM Upcoming Events

Saturday, September 22nd: CFM Potluck!
Friday, September 28th: CFM Fam Bam dinner at Marlows