6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
For Time [16min cap]
3 Rounds
21 Alternating DB Snatches (35/25)
15 Toes to Bar
9 Double DB Hang Squat Cleans
Directly into…
1 Round
30 DB Box Step Overs (35/25’s)
30 DB Deadlifts
Post total time for the WOD. Ex: 10:25 Rx.
And coming tomorrow…
A. Sumo Deadlift
5-5-5-5
B. For Time
50 Straight Leg Sit Ups
20 Chin Ups
50 DB Push Press (50/35’s)
20 Chin Ups
50 Straight Leg Sit Ups
Post load for deadlift and time for the WOD. Ex: 365#, 11:56 Rx.
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- Brianna
3:30p: Open Gym- Anthony
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: Stretch & Mobility- Michael
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Jerk
(from racks)
3-3-3-3
B. 5 Rounds
10 Power Cleans (135/95)
10 Burpee Pull Ups
Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.
And coming tomorrow…
For Time [16min cap]
3 Rounds
21 Alternating DB Snatches (35/25)
15 Toes to Bar
9 Double DB Hang Squat Cleans
Directly into…
1 Round
30 DB Box Step Overs (35/25’s)
30 DB Deadlifts
Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
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!!
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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: Strength Training/Open Gym- Michael
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30-6:30p Self Defense Course
6:30p: All Levels CrossFit- Damon
Workout of the Day (WOD)
WZA OC 1
AMRAP 9
3-6-9-12-15-18-21…
Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)
Post total reps in AMRAP. Ex: 260 Rx
And coming Saturday…
A. Back Squat + Lunges
4 x 5 + 10 (alternating)
Complete 5 Back Squats, then immediately into 10 total DB Lunges
B. 4 Rounds [22min cap]
20/15 Calorie Row
25 Air Squats
200m Run
25 Air Squats
Post load for back squats and time for the WOD. Ex: 320#, 16:40 Rx.
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…
WZA OC 2
Level 2 (Rx)
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press
20 Bar Muscle Ups
Level 1
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press
20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
Sunday Schedule
8a: Aerobic Capacity Rowing Session
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
2p: Striking- Damon
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- Michael
3:30p: Open Gym- Neal
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon
Workout of the Day (WOD)
Bring-A-Friend Day
Partner WOD
5 Rounds [10min cap]
20 Single DB Hang Clean & Jerk (50/35)
20 Pull Ups (Rx+ 30)
-at 10min- 4 Rounds [10min cap]
200m Relay (partner 1 goes then parter 2 = 1 round)
-at 20min- 42-30-18 [10min cap]
Deadlifts (185/125)(Rx+225/175)
Burpees Over the Bar
Partner Med Ball Sit Ups (20/14)
All reps team totals. One partner working at a time. Partner may partition the rounds and reps any way except for the run which they must alternate runs.
Post time for each WOD or reps completed.
Ex 8:40, 7:25, 78 Rx
And coming tomorrow…
WZA OC 1
AMRAP 9
3-6-9-12-15-18-21…
Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)
Post total reps in AMRAP. Ex: 260 Rx
CFM Upcoming Events
Thursday, August 22nd 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!
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Damon
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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- Ross
Workout of the Day (WOD)
Brittany WODs a Marathon
Partner WOD
4 Rounds (60 sec work: 10 sec transition)
Min 1 – 7m Shuttle Sprint Relay
Min 2 – 16 DB Box Step Ups (50/35)(24/20)
Min 3 – 10/7 Calorie Ski Relay
Min 4 – 24 Russian Kettlebell Swings (70/53)
Min 5 – 10/7 Calorie Bike Relay
Min 6 – 30 Sit Ups
Min 7 – 10/7 Calorie Row Relay
[32:40min Total Time]
Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
And coming tomorrow…
Bring-A-Friend Day
Partner WOD
5 Rounds [10min cap]
20 Single DB Hang Clean & Jerk (50/35)
20 Pull Ups (Rx+ 30)
-at 10min- 4 Rounds [10min cap]
200m Relay (partner 1 goes then parter 2 = 1 round)
-at 20min- 42-30-18 [10min cap]
Deadlifts (185/125)(Rx+225/175)
Burpees Over the Bar
Partner Med Ball Sit Ups (20/14)
All reps team totals. One partner working at a time. Partner may partition the rounds and reps any way except for the run which they must alternate runs.
Post time for each WOD or reps completed.
Ex 8:40, 7:25, 78 Rx
CFM Upcoming Events
Thursday, August 22nd 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!
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
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- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Stretch & Mobility- Michael
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
For Time [21min cap]
10 Deadlifts (225/175) (Rx+315/225)
20 Handstand Push Ups
30 Burpees Over the Bar
40 Box Jumps (24/20)
50 DB Snatches (50/35)
40 Box Jumps
30 Burpees Over the Bar
20 Handstand Push Ups
10 Deadlifts
Post time for the WOD. Ex: 14:20 Rx
And coming tomorrow…
Brittany WODs a Marathon
Partner WOD
4 Rounds (60 sec work: 10 sec transition)
Min 1 – 7m Shuttle Sprint Relay
Min 2 – 16 DB Box Step Ups (50/35)(24/20)
Min 3 – 10/7 Calorie Ski Relay
Min 4 – 24 Russian Kettlebell Swings (70/53)
Min 5 – 10/7 Calorie Bike Relay
Min 6 – 30 Sit Ups
Min 7 – 10/7 Calorie Row Relay
[32:40min Total Time]
Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
CFM Upcoming Events
Thursday, August 22nd 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!
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Handstand Hold
In 15 minutes practice Handstand progressions.
B. 4 Rounds [16min cap]
10 Front Squats (115/75)
10 Toes to Bar
10 Overhead Squats
10 Toes to Bar
Post time for Handstand hold and for the WOD. Ex: 24 sec, 10:40 Rx
And coming tomorrow…
For Time [21min cap]
10 Deadlifts (225/175) (Rx+315/225)
20 Handstand Push Ups
30 Burpees Over the Bar
40 Box Jumps (24/20)
50 DB Snatches (50/35)
40 Box Jumps
30 Burpees Over the Bar
20 Handstand Push Ups
10 Deadlifts
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.
Today’s schedule
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
Workout of the Day (WOD)
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls
8 Slam Ball Box Step Up (30/20)
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
And coming Saturday…
Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups
All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.
Post time for the WOD. Ex: 22:40 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Stretch & Mobility- Nikkia
4:30p: CFM Social & 31Heroes Fundraising Event!
And coming Sunday…
In 10min, complete
10-20-30-40
Wall Balls (20/14)
200m Run (every round)
-3min Rest- AMRAP 10
10 Slam Balls (30/20)
10 KBS (53/35)
10 Toes to Bar
Post time for WOD and rounds for AMRAP.
Ex: 7:48 Rx, 6+8 Rx.
Sunday Schedule
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
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- Michael
3:30p: Open Gym- Neal
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon
Workout of the Day (WOD)
A. Full Send
3 Rounds [18min cap]
50 Double Unders
5 Rope Climbs*
50 Double Unders
15 Thrusters (95/65)(Rx+135/95)
*All athletes must wear long socks or sleeves to protect their shins while climbing.
B. Banded Hip Stretches
Post time for the WOD. Ex 15:10 Rx
And coming tomorrow…
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls
8 Slam Ball Box Step Up (30/20)
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
CFM Upcoming Events
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! CFM Upcoming Events
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.