WOD's & News

Check out what's going on at CrossFit Midtown

wall balls

THUR 01.10.19

By | WOD | No Comments

Work the turn! Jake and Lewis from Graveyard Games 2018


CFM Upcoming Events!

Saturday, January 12th: CFM Rise Up Partner Competition from 8 am - 2 pm Saturday morning! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! RSVP here if you are spectating or competing: Rise Up FB Event
and Details!


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!

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- Pietsch
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)

A. EMOM 10
Odd: 8 Turkish Reverse Lunges (4/4)
Even: 8 Chin Ups

B. AMRAP 12
3 Rope Climbs*
15 Wall Balls
45 Double Unders

*Note: All athletes must wear long socks or pants/tights to protect shins on rope climbs.

Post rounds and reps for AMRAP. Ex 4+10 Rx.

And coming tomorrow...

A. For Time
15-12-9
Pistols (each leg)
Hang Power Cleans (155/105)
Deficit Push Ups (45/25's)

B. Midline
Not for time
4 Sets
100m Ski or 15 Cal Bike
10 Bird Dog
15 Hollow Rocks

Post time for the WOD. Ex: 7:30 Rx.

THUR 12.27.18

By | WOD | No Comments

Ashley crushing those #wintergainz


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Front Squat
Max Day!!

B. 4 Rounds
21 Wall Balls (20/14)
18 Pull Ups
15 Kettlebell Swings (53/35)
12 Handstand Push Ups

Post heaviest front squat completed and time to complete WOD. Ex: 325#, 16:33 Rx


And coming tomorrow...

A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)

B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#

WED 12.12.18

By | WOD | No Comments

Holland showing the kip, the pull, the turn over.


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- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Bar Muscle Up
10min to Work on Bar Muscle up

10 min EMOM
Odd: 200m Run
Even: 16 Jump Lunges
-3min Rest-
AMRAP 8
4 Bar Muscle Ups
12 Wall Balls (20/14)
50 Double Unders

Post rounds and reps completed during AMRAP. Ex: 4+1 Rx

And coming tomorrow...

Bring-A-Friend Day
Thunder Buddies
AMRAP 25

500m Row (while partner holds KB's Farmer Carry style) (53/35's)
25 Synchro Burpees
25 Synchro Air Squats
500m Row (while partner holds KB's Farmer Carry style) (53/35's)
25 Synchro Hand Release Push Ups
25 Synchro Slam Balls (30/20)
1:00 Synchro Plank

Post time to rounds and reps completed during AMRAP. Ex: 2+75 Rx

THURS 08.09.18

By | WOD | No Comments

T-Minus 3 days till 31 Heroes!


Today's schedule

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

Workout of the Day (WOD)

A. A. Back Squat
15min to Work to a 10 rep max

B. 20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
Sit Ups

Post load for heaviest 10 rep completed and time . Ex: 275#, 10:23 Rx.

And coming tomorrow...

A. 3 Rounds
1 min at each station (:40 work, :20 rest)

DB Burpees (50/35's)
Double Unders
Single Arm DB Hang Power Snatch (50/35)
Wall Walks
-2 min rest between each round-

Post totals for each movement. Ex: 25, 198, 38, 12 Rx

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.

MON 02.29.16

By | WOD | No Comments
Melissa

Melissa


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Push Press: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 4 Rounds For Time:
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups

Post load and reps for push press and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.

And coming tomorrow...

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.

Upcoming CFM Events

Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Monday 3/7:Dunk Trunk and body composition testing CFM Gym 3pm-8pm.
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm.

FRI 08.15.14

By | WOD | No Comments
Partner WOD on Tech Campus. Coach Kelly leading the warmup.

Partner WOD on Tech Campus. Coach Kelly leading the warmup.

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap] 250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

And coming Saturday...

Partner Chipper WOD "Keepin' it up"
45 Push Press (45/35) Top-to-Top**
3x 100m Medball Carry (20/14)
20 Tire Flips
45 Box Jumps (24/20)
20 Wallball Shots (20/14) 10ft
3x 100m Sprints
45 Thrusters (45/35) Top-to-Top**

**For the entire workout the empty barbell must be held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. All reps team totals.

Post time for partners to complete WOD Ex. 12:55 Rx