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Check out what's going on at CrossFit Midtown

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

August 2018 Member of the Month, Chris Brasher!

By | Athlete Profiles, Member of the Month | No Comments
CrossFit Midtown is very excited to announce our August Member of the Month, Chris Brasher! Brasher has been a member for a year this month! He comes in and works, hustles and kills WODs and lifts. Read on to learn more about Brasher and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!


Dumbbell Front Squats are fun...said one man once


Name: Chris Brasher
Nickname: Brasher, The Brash
Age: 37
Hometown: Smiths Station, Alabama!

How did you get exposed to CrossFit? A guy I used to work with, Koon. He was as a collegiate level baseball player, quite an athlete. Stopped showing up for lunchtime basketball during the week, saw him one day and asked why. Told me where he had been going, invited me for a Friday Hero Wod, “Carse”. The rest was history..

“Carse”
21-18-15-12-9-6-3 Reps for Time
Squat Clean (95/65 lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
Start each round with a 50 meter Bear crawl

Head with the band. wrist with the wraps. Brasher got low, low, low.


What brought you to CrossFit Midtown? The company I work for opened an office in Midtown and asked me to move. I was hoping there would be a CrossFit box nearby, so of course you know my excitement when I saw you across the street on google maps!

What was your very first day at CrossFit Midtown like? Pure pain and misery. I let out my Spartan battle cry and was only on like the 18 rep round. Seeing spots all the way through, almost passed out.

Brasher sitting in the pain cave during 18.2.


What changes have you seen in your overall health and fitness level since starting CrossFit? I don’t get tired as easily anymore, especially when it comes to lifting. Was always more of a runner, never been very strong but now the strongest I’ve ever been, can lift things I once not thought possible. More muscle, Crossfit added 20# to me but my BMI has stayed about the same. I am heavier but can still run long distances at a decent speed without getting too tired. Have a lot more energy, more drive.

Last event at Graveyard Games 2017


What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)? I have connected with so many people that have the same interests. Before, felt like I was all alone on an island when I first started getting into fitness. Gym was always kinda boring to me. CrossFit feels like I was the lost sheep that finally found his fold, like this is the way it was supposed to be all along. Feel like I can take on anything now.

Favorite WOD: “Nukes”
8 mins to run a mile, max 315# deadlift with remaining time, immediately into
10 mins to run a mile, max 225# cleans with remaining time, immediately into
12 mins to run a mile, max 135# ohs with remaining time

Least favorite WOD: Anything with pistol squats

Focused, geared, and ready to work,


Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM): Everyone meeting down at the park to do “Murph” together in May was a cool experience. The whole box showing up, suffering together for a good cause, everyone staring at us in disbelieve, amazement..really felt like family that day, then hanging out for brunch afterwards. The Lurong pool party a close 2nd.

Hobbies, Talents and or Interests Outside of CrossFit: To be clear, never have categorized myself as a “Crossfitter”. Have always said I am a runner, who likes to crossfit on the side.. 😉 I love to run. I like to play football Besides sports, I enjoy strategy and RPG type games.

Advice for new CrossFitters: Never give up. I meant every word when I said I can do things I once thought impossible. Just be patient, don’t rush the process, don’t rush your body. If you give it what it needs to repair, nutrition and rest, it will pay you rich dividends in the end. No other feeling like achieving a new lift PR or gymnastic move after months or years of work.

The CFM Fam Bam

WED 08.08.18

By | WOD | No Comments

"CF Mike" getting to work on those heavy thrusters during 31 Heroes! T-Minus 4 days...


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- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Partner WOD (for time)

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: 13:25 Rx.

And coming tomorrow...

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.

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 08.06.18

By | WOD, Yoga | No Comments

Coach Ellen


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night -Dr. Fraiser
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 10
Odd: 100m Sprint
Even: 5 Front Squats (from the ground) Increase weight each set

B. 3 Rounds
1000m Row
200m Farmers Carry (50/35’s)
100ft Walking Lunge

Post load for Squat and time for WOD.  Ex. 245#,  29:10 Rx

And coming tomorrow...

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 Snatch and time for the WOD. Ex 210#, 6:29 Rx

CFM Upcoming Events

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

FRI 08.03.18

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

Alex practices her J-hook for rope climbs


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. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs

B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement

Post time for the WOD. Ex: 9:10 Rx

And coming Saturday...

Partner WOD
Squat Clean Accumulate:
M/M Pair: 3,000lbs
M/F Pair: 2,500lbs
F/F Pair: 2,000lbs
[10min Cap] Directly Into
40-30-20-10
Single Arm DB Hang Clean and Jerk (50/35)
Burpees
*100m Run together after each Round*

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

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Michael
11a: Weightlifting- Anthony
12:15p: Handstand Mobility and Workshop- Lana Wilson
5,6p: Open Gym- Travis

THURS 08.02.18

By | WOD | No Comments

Nancy


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
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. Back Squat
On the Minute x 9 (3 rounds)
Min 1 - 5 reps @ 75%
Min 2 - 3 reps @ 80%
Min 3 - 1 rep @ 85%

B. 12 Min EMOM
Min 1 - 12 Box Jumps
Min 2 - 10 Burpees
Min 3 - Max Cal Row
Min 4 - Rest

Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.

And coming tomorrow...

A. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs

B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement

Post time for the WOD. Ex: 9:10 Rx