WOD's & News

Check out what's going on at CrossFit Midtown

WED 10.16.19

By | WOD | No Comments

Game Face. Ready to WOD


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. AMRAP 12
8 Burpee Box Jump Overs (24/20)
10 Dumbbell Power Cleans (50/35's)
12 Wallballs (20/14 to 10/9ft)

Post load for clean complex and rounds for AMRAP. Ex: 245#, 6+18 Rx.

And coming tomorrow...

Partner WOD
2 Rounds [20min cap]

50 Plate Hops (45)
45 Seated Partner Twists (30/20)
40 Slam Balls (30/20)
35 Shuttle Sprints (7m)
30 Slam Ball Goblet Squats (30/20)

Post time for the WOD. Ex: 15:20 Rx


TUES 10.15.19

By | WOD, Yoga | No Comments

#workdaywednesday


Today's schedule

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

Workout of the Day (WOD)

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Score is slowest round completed

Record time to complete slowest round Ex: 2:32 Rx

And coming tomorrow...

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. AMRAP 12
8 Burpee Box Jump Overs (24/20)
10 Dumbbell Power Cleans (50/35's)
12 Wallballs (20/14 to 10/9ft)

Post load for clean complex and rounds for AMRAP. Ex: 245#, 6+18 Rx.

MON 10.14.19

By | WOD | No Comments

David


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Max HSPU (Rx+ = strict)

B. Max Toes to bar

C. EMOM 15
Min 1 - 6 Handstand Push Ups (Rx+ = strict)
Min 2 - 10 Single Leg KB Deadlift (5/5)
Min 3 - 10 Toes to Bar

D. Team WOD
6 minutes Max Cal Row and Max Cal Bike
- 2 minute rest -
6 minutes Max Cal Row and Max Cal Ski Erg

Post total cal from team WOD for each AMRAP. Ex: 256, 228 Rx

And coming tomorrow...

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Score is slowest round completed

Record time to complete slowest round Ex: 2:32 Rx

FRI 10.11.19 Open 20.1!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Bri and Sarah


CFM Upcoming Events

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!

Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:15p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 20.1
10 Rounds For Time [15min cap]

8 Ground to Overhead
10 Bar Facing Burpees

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

VARIATIONS
Rx’d:
Men 95-lb
Women 65-lb

Scaled:
Men 65-lb, may step over bar on burpees
Women 45-lb, may step over bar on burpees

L1/Scaled Masters 55+:
Men 45-lb, may step over bar on burpees
Women 35-lb, may step over bar on burpees

And coming Saturday...

Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds

200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

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/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.

Post time for team to complete all 5 rounds. Ex: 18:34 L3.


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller


And coming Sunday...

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Stretches

Post time to complete the WOD. Ex: 9:48 Rx.


Sunday Schedule

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

THUR 10.10.19 Open 20.1 Announcement!

By | WOD | No Comments

Kendal


CFM Upcoming Events

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!

Today's schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.1 Live Announcement

Workout of the Day (WOD)

A. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap] 1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]
All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.

And coming tomorrow...

20.1
AMRAP 10

30 Double Unders
15 Power Snatch 75/55

Post rounds and reps completed in AMRAP. Ex: 9+38 Rx

WED 10.09.19 Eliteness Workshop Tonight!

By | WOD | No Comments

Sign Up and Join Team CFM!


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Neal
7:30p: Eliteness Workshop- Dr Austin Cohen
8:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1 - Hollow Rocks
Min 2 - Strict Pull Ups (Rx+ = Strict C2B)
MIn 3 - Rest

Post time for the WOD. Ex: 7:20 75#.

And coming tomorrow...

A. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap] 1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]
All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.

CFM Upcoming Events

Wednesday, Oct 9th at 7:30 pm Austin Cohen "Eliteness" workshop. The workshop is all based on Austin Cohen's experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!

TUES 10.08.19

By | WOD, Yoga | No Comments

Brandy


Today's schedule

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

Workout of the Day (WOD)

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)

Min 1 - Handstand Pushups (Rx + = strict)
Min 2 - Elbow Plank Hold

B. AMRAP 10
30 Double Unders (each round)
2-4-6-8-10-12-14-...
Power Cleans (135/85)

Post rounds + reps for the AMRAP. Ex: 6+40 Rx.


And coming tomorrow...

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1 - Hollow Rocks
Min 2 - Strict Pull Ups (Rx+ = Strict C2B)
MIn 3 - Rest

Post time for the WOD. Ex: 7:20 75#.

CFM Upcoming Events

Wednesday, Oct 9th at 7:30 pm Austin Cohen "Eliteness" workshop. The workshop is all based on Austin Cohen's experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.

Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!