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- Brianna
5:30p: All Levels CrossFit- Brianna
Workout of the Day (WOD)
A. Rowling
10 Sets of 100m rowing for accuracy
B. New Year’s Eve Countdown
Cash In: 365m Row
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)
Post rowling score and time for the WOD. Ex: 14, 10:10 Rx
Click here to reserve your classes in advance.
Tues: NYE! Regular morning, noon schedule. No 7:30 pm class or 8:40 yoga
Wed: New Year’s!! Gym Closed
Thurs: Regular schedule
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. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.
B. 21-15-9 Rep Rounds: [17 Minute Time Cap]
Handstand Pushups
Calorie Row
Burpees
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
And coming tomorrow…
A. Rowling
10 Sets of 100m rowing for accuracy
B. New Year’s Eve Countdown
Cash In: 365m Row
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)
Post rowling score and time for the WOD. Ex: 14, 10:10 Rx
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%
B. AMRAP 11
75 Double Unders
30 Sit Ups
25 Air Squats
20 Push Ups
Post heaviest load for backs squat and rounds in AMRAP. Ex: 375#, 3+124 Rx
And coming Saturday…
Partner WOD [20min cap]
21-15-9
Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups) Directly into…
21-15-9
Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Score time to complete WOD. Ex: 15:23 Rx+
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jonathan
11a: All Levels CrossFit- Jonathan
12:15p: Yoga- Priscila Baptista
And coming Sunday…
A. Strict Press: In 12 minutes work up to a 3 rep max.
B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)
Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Ariel Edwards
5,6p: Open Gym- Neal
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
We wish you a healthy, happy 2020 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!
We’re closed for Christmas Eve & Christmas Day
Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (see below). For the next 10 days we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.
Snowman CrossFit
Holiday Schedule
Click here to reserve your classes in advance.
Tues: Christmas Eve! Gym Closed
Wed: Christmas!! Gym Closed
Thurs: Noon and shortened evening schedule
Fri: Regular morning, noon schedule and shortened evening schedule
Holiday Travel Workout
Christmas Eve: Gym Closed For Time
100 Air Squats
4 min Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch)
[demo]
Post total time for the WOD. Ex: 11:50 Rx
And coming Wednesday… Holiday Travel Workout
Christmas: Gym Closed
12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
All Reps are team totals. One partner working at a time.
Post total rounds + repetitions. Ex: 3 + 20 Rx.
Thursday Schedule
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
Click here to reserve your classes in advance.
Tues: Christmas Eve! Gym Closed
Wed: Christmas!! Gym Closed
Thurs: Noon and shortened evening schedule
Fri: Regular morning, noon schedule and shortened evening schedule
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- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Neal
7:30p: All Levels CrossFit- Michael
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Snatch: 2-2-2-2-2 work ups.
B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar
10 Snatch (m = 65/95/135, w = 45/65/95)
Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.
And coming tomorrow…Holiday Travel Workout
Christmas Eve: Gym Closed For Time
100 Air Squats
4 min Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch)
[demo]
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)
Intermediate = 95/65
Scaled = 75/55
Post time for the WOD. Ex: 9:20 Rx
And coming Saturday…
Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 200 Double unders
3 Rounds
10 Clean & Jerk (m = 95/135/155, w = 65/95/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups
10 HSPU
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Score time to complete WOD. Ex: 18:23 L3
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
And coming Sunday…
A. Bench: In 15 minutes work up to a 3 rep max.
B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (135/95)
20 Abmat Sit-Ups
10 Single Arm Dumbbell Bent Rows (50s/35s) (R+L=1)
20 GHD Hip Extensions
Post load for bench. Ex: 245#
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
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge
Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.
Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.
And coming tomorrow…
For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)
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: Open Gym- Michael