Friday, March 22th 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open!
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- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees
B. Not For Time
21-15-9
Bench Press (155/85)
Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean
2-2-2-2
B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (115/80)
2min Rest Between Rounds
Post load for clean and reps for thrusters in AMRAP. Ex: 275#, 28 Rx.
And coming tomorrow…
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees
B. Not For Time
21-15-9
Bench Press (155/85)
Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)
Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
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
7:00p: Friday Night Lights 19.4!
Workout of the Day (WOD)
CFG Open 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.
VARIATIONS
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Post time to complete the workout or total reps completed. Ex: 10:50 Rx.
And coming Saturday…
Partner WOD
TBA
Saturday Schedule
8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
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- Anthony
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. Push/Pull
4 Sets Not for time
15 Single Arm DB Bench Press (each arm)
8 Strict Pull Ups
6 Single Arm DB Bent Over Row (each arm)
B. 21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
10 Jump Lunges (each leg)
Post time for the WOD. Ex: 12:40 Rx
And coming tomorrow…
Open WOD 19.4
A. 12 Minute AMRAP:
2 Rounds
9 Bar Muscle Ups
11 Hang Power Snatch (155/105)
13 Deadlift (155/105)
2 Rounds
9 Ring Muscle Ups
11 Hang Power Snatch (155/105)
13 Deadlift (155/105)
Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.43 for the CrossFit Open!
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- Neal
4:30p: All Levels CrossFit- Neal
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2
B. 10-9-8-7-6-5-4-3-2-1 [18min Cap]
DB Cluster (50/35’s)
Push Ups
Box Jumps (30/24)
Post load for snatch and time for the WOD. Ex: 175#, 13:11 Rx.
And coming tomorrow…
A. Push/Pull
4 Sets Not for time
15 Single Arm DB Bench Press (each arm)
8 Strict Pull Ups
6 Single Arm DB Bent Over Row (each arm)
B. 21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
10 Jump Lunges (each leg)
Friday, March 15th 7:00 pm: CFM Friday Night Lights 19.4 for the CrossFit Open!
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- Patrick
3:30p: Open Gym- Neal
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
AMRAP 20
200m Run
10 Alternating DB Snatch (50/35)
8 Toes to Bar
6 Pistols
Post rounds and reps for AMRAP. 200m = 20 reps. Ex:7+32 Rx
And coming tomorrow…
A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2
B. 10-9-8-7-6-5-4-3-2-1 [18min Cap]
DB Cluster (50/35’s)
Push Ups
Box Jumps (30/24)
Post load for snatch and time for the WOD. Ex: 175#, 13:11 Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Ring Pull Ups
4 Rounds not for time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)
B. 4 Rounds
3 Squat Cleans (205/135)
15 Kettle Bell Swings (53/35)
45 Double Unders
Post time to complete the WOD. Ex: 9:10 Rx.
And coming tomorrow…
AMRAP 20
200m Run
10 Alternating DB Snatch (50/35)
8 Toes to Bar
6 Pistols
Post rounds and reps for AMRAP. 200m = 20 reps. Ex:7+32 Rx
Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
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
7:00p: Friday Night Lights 19.3!
Workout of the Day (WOD)
CFG Open 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
VARIATIONS
Rx’d:
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
Scaled:
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges,
5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges,
5-in. elevated strict HSPU and bear crawl
L1/Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl
Post reps completed or time to finish WOD. Ex: 149 Rx
And coming Saturday…
Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups
60 Lateral Burpees Over Bar
40 Power Cleans (95/65)
40 Shoulder to Overhead (95/65)
20 Power Snatch (95/65)
20 Ring Dips
Post rounds and reps for AMRAP. Ex: 1+52 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
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open! The 2019 Open continues! 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. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!
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- Anthony
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)
EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35’s)
Min 4 – 50 second Cal Row, Bike, or Ski (Slow recovery pace)
Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.
And coming tomorrow…
Open WOD 19.3
A. 9 Minute AMRAP:
50 Pistols
7 Ring Muscle Ups
10 Hang Power Snatch (135/95)
Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
6-6-6-6
work to a heavy set of 6
B. AMRAP 8
10 Power Snatches (95/75)
30 Double Unders
Post load for squat and rounds and reps for AMRAP. Ex: 325#, 6+6 Rx.
And coming tomorrow…
EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35’s)
Min 4 – 50 second Cal Row, Bike, or Ski (Slow recovery pace)
Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.