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THURS 11.15.18

By | WOD | No Comments

Turk getting down with Lizard pose!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: 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
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. AMRAP 8
6 Toes to Bar
8 Single Arm Russian Kettlebell Swings (4/4) (70/53)

Post heaviest weight used for Turkish Get Ups and rounds+reps for AMRAO. Ex: 35#, 8+2 Rx


And coming tomorrow...

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 14:56 Rx

THURS 10.04.18

By | WOD | No Comments

Kip it going guys, were only a day away from the weekend!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: 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
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Strict Press
5-5-5-5-5

B. 2 Rounds [10 min cap]
22 Toes to Bar
22 Hang Power Snatch (115/80)

Post heaviest load for strict press and time to complete WOD. Ex: 195#, 6:14 Rx


And coming tomorrow...

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

TUES 09.25.18

By | Lurong Championship Challenge, WOD | No Comments

Power Cleans with Joe


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- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Michael
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A> Lurong WOD 2
From the Bottom to the Top
AMRAP 5

7 Front Squats
7 Toes-2-bar

L1: 55/35 with wall sit-ups
L2: 115/85 with hanging knee tucks
L3: 155/105 with Toes-2-Bar

B. Strict Press
6-6-6-6-6 (heavier than last week)

Post reps from the WOD and weight for press. Ex 121 L3, 135#.

And coming tomorrow...

Hot Sauce
AMRAP 3

21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
-3 min rest -
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
-3 min rest -
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
-3 min rest -
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Score is total overhead squats completed. Ex 67 Rx

WED 09.11.18

By | WOD | No Comments

Leg day everyday


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. AMRAP 15
5 Deadlifts (225/155)
10 Toes to Bar
15 Slam Balls (30/20)
200m Run

B. Nutrition WOD

Post rounds, reps and load for WOD. 5+15 Rx

And coming tomorrow...

A. Back Squat
20min to establish a 1 Rep Max

B. 2 Rounds [10 min cap]
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Post heaviest load for back squat and time for WOD. Ex: 425# PR!, 8:46 Rx

FRI 08.17.18

By | Events, WOD, Yoga | No Comments

Nancy and Rodrigo gettin' work done on the rower.


CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am 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

#31Heroes


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Lead Foot
AMRAP 4

27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
- 4 min rest -
AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
- 4 min rest -
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

And coming Saturday...

A. Hang Power Clean & Jerk
3-3-3-3

B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds
Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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

8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

TUES 08.07.18

By | Events, WOD | No Comments

T-Minus 5 days till 31 Heroes! Look at Kevin B. climb that rope!


Today's schedule

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

Workout of the Day (WOD)

A. Snatch
1-1-1-1-1

B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round


Post load for heavy single and time for WOD. Ex. 215#, 9:23 Rx

And coming tomorrow...

A. Partner WOD
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: 9:45 Rx.

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8am through 12pm. 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

MON 07.23.18

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

Overhead duck walks so the hips don't get locked!

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- Anthony

Workout of the Day (WOD)


A. 5 Rounds [18min Cap]
8 Sumo Deadlift High Pull (95/65)
8 Toes to Bar
8 Barbell Overhead Lunges (95/65)(total steps)
200m Run

B. Snatch Complex [10min to est heavy]

3 Position Snatch
Work to a Heavy Complex for the day
Sqaut snatch from position 1, then from position 2, fianlly from position 3 (ground)

Post time for WOD and load for Snatch Complex.  Ex. 11:15 Rx, 145#

 

And coming tomorrow...


A. For Time
Buy in: 800m Run

8 Rounds
8 Wallballs (20/14)
8 Burpees
8 Kettlebell Swings (53/35)

Cash out: 800 m Run

Post time for WOD. Ex. 20:54 Rx

CFM Upcoming Events


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