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thrusters

WED 07.18.18

By | WOD | No Comments

Dumbbell Thursters


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- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Erica

Workout of the Day (WOD)

A. For Time [30 min cap]
50 Thrusters (45/35)
40 Kettlebell Swings (53/35)
30 Wallballs (20/14)
20 Toes to Bar
10 Pull Ups
400M Run
10 Pull Ups
20 Toes to Bar
30 Wallballs
40 Kettlebell Swings
50 Thrusters
*Perform 5 Burpees every time you break/stop running

Post time for the WOD. Ex: 28:40 Rx.

And coming tomorrow...

A. EMOM 12
8 Seated DB Strict Press
10 Ring Rows
12 Box Jumps (24/20)

B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups

Post load for DB Strict Press. Ex: 35#, Rx.

FRI 07.06.18 ANT-MAN Movie & Saturday WOD!!

By | Events, Partner WOD, WOD, Yoga | No Comments

Partner Stretches! #teamworkmakesdreamwork


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:20p: CFM ANT-MAN and the WASP Movie Premiere at Midtown Art Cinema!!

Workout of the Day (WOD)

For Time [20min cap]
Buy In: 100 Double Unders
5 Rounds
10 Dumbbell Thrusters (50/35)
25 ft. Dumbbell Walking Lunges (50/35) **KB option
Cash Out: 100 Double Unders

Post time for WOD. Ex: 13:10 Rx.

And coming Saturday...

ANT-MAN PARTNER WOD
Teams of 2
5 Rounds [28 min cap] 10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 20m Tire Shoulder Carry (180/90)
Round 3: 40m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 40m Sled Push (150/100)

One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].

Post time to complete WOD. Ex: 19:34 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

Sunday Schedule

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

CFM Upcoming Events

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!

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


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

TUES 06.26.18

By | WOD, Yoga | No Comments

Mr. Anderson


Today's schedule

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

Workout of the Day (WOD)

Seated DB Press
4-4-4-4 (each arm)

EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters

Post load for press and EMOM. Ex: 50#, 95# Rx.


And coming tomorrow...

5 Rounds for Time
20 Sit Ups
3 Rope Climbs

Post time for the WOD. Ex: 7:49 Rx.

MON 06.18.18

By | WOD | No Comments

Brandon B


Today's schedule

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

AMRAP 20
200m Run
20/15 Cal Row
15 DB Thrusters (50/35)
15 Pull Ups

Post rounds + reps for AMRAP. Ex: 3+255 Rx.


And coming tomorrow...

AMRAP 5
Buy-In: 80 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jumps (24/20)
-Rest 3 min-
AMRAP 5
Buy-In: 80 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jumps
-Rest 3 min-
AMRAP 5
Buy-In: 80 Double Unders
6 Power Cleans (185/125)
4 Burpee Box Jumps

Post total reps of cleans and burpees. Ex: 152 Rx.

THUR 06.14.18

By | WOD | No Comments

June Member of the Month Kevin!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Brianna

Workout of the Day (WOD)

15-12-9-6
Cal Row
Thrusters (45/35)
Pull Ups
Deficit Push Ups (45/25 plate)

Post time for the WOD. Ex: 8:45 Rx

And coming tomorrow...

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

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

THUR 06.07.18

By | WOD | No Comments

Superman holds with Coach Travis


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

Post the time for the WOD. Ex: 11:10 Rx.

And coming tomorrow...

EMOM 20
Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round

Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx

THUR 05.17.18

By | Partner WOD, WOD | No Comments

Matt C.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

Partner WOD (relay style) [30 Min Cap] 4 Rounds:
2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees

Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.

Post time to complete the WOD. Ex: 22:10 Rx

And coming tomorrow...

A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2

B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run

Post load for press and time for the WOD. Ex: 175#, 14:20 Rx