Thursday, September 19th Bring-A-Friend Day! 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!
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- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Michael
4:30: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)
B. 3 Rounds For Time [6min cap]
5 Power Cleans (205/135)
13 Kettlebell Swings (35/26)
13 KB Russian Twists (R+L=1)
C. Core Cash Out [Not for time]
2 Rounds
13/13 KB Slashers (35/26)
13 Scissor Kicks (R+L=1)
Post load for clean and time for the WOD. Ex: 215#, 4:23 @ 185#,35#
And coming Saturday…
Partner WOD
10 Rounds [24min cap]
4 Bar Muscle Ups
6 Toes to Bar
8 Deadlifts (225/155)
24 Jumping Lunges
All the rounds and reps are team totals. Partners may partition the rounds and reps any way. One partner working at a time.
Post time for the WOD. Ex: 18:18 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)
B. 2 Rounds [15min cap]
30 Kettlebell Swings (53/35)
40 Push Ups
30/21 Cal Row
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal
Thursday, September 19th Bring-A-Friend Day! 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!
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
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- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Front Squat
20min to establish 1RM
B. AMRAP 12
6 Squat Snatches (95/65) (Rx+ 135/95)
6 Pull Ups (Rx+ Chest to Bar)
Post load for squat and rounds for AMRAP. Ex: 345#, 8+3 Rx+
And coming tomorrow…
A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)
B. 3 Rounds For Time [6min cap]
5 Power Cleans (205/135)
13 Kettlebell Swings (35/26)
13 KB Russian Twists (R+L=1)
C. Core Cash Out [Not for time]
2 Rounds
13/13 KB Slashers (35/26)
13 Scissor Kicks (R+L=1)
Post load for clean and time for the WOD. Ex: 215#, 4:23 @ 185#,35#
CrossFit Midtown is very excited to announce our September Member of the Month, Raymond Tran! He has been a member for over a year and has made some major gains and PR’s, some awesome friends, a joy to have in class, a founding member of the CFM Striking course and has written an awesome article about CFM in the Atlanta Lawyer magazine! Read on to learn more about Raymond and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Game Face. Ready to WOD
Name: Raymond Tran Nickname: “Ray” Age: 29 Hometown: Los Angeles, CA
How long have you been at CFM and what got you started?
12 months.
I used to have abs. Then law school happened (physical activity level dropped, bad eating habits creeped in). I am disciplined, but dropped my health from my priority list. By the time I took the bar exam, I had a lot more jiggle and a lot less energy than I used to, and resolved to prioritize my health and fitness. Immediately after the bar exam (I binge watched all 7 seasons of Game of Thrones in 4 days — but then immediately after that), I emailed CFM to get started.
What was your very first day at CrossFit Midtown like?
Full of “Why am I doing this to myself?”
Mike was leading me through foundations. I remember how enthusiastic he was when I applied his correction to a pushup and heard his “this is how this will change your life” explanation. If I was going to do this (CrossFit) to myself, I wanted to do it under the guidance of people who really cared about what they did and got excited about this type of progress.
Mike also suggested that I take at least 1 yoga class a week. I nodded politely, but in my mind thought: “I’m flexible enough…I did not sign up for no ‘ohm’ or ‘breath of fire’…”. I then accidentally stumbled into my first CFM Yoga class with Monica because I wanted to stretch after the Saturday class but had no polite way of saying “I’m just here to stretch”.
Best accidental stumble at CFM ever. Monica leads a quality, no-nonsense yoga class that has become a part of my weekly workout. I’ve also enjoyed it when the other yoga instructors subbed the Saturday recovery class. I would encourage anyone who is adverse to the “ohm” and “breath of fire” stuff to try out the CFM yoga classes — even if you can’t commit to them regularly, it will contribute to your movement/mobility/warmup toolbox.
Get YOKED
Tell us some of your recent accomplishments. What goals do you have for 2019!?
CrossFit – in January I set a goal to pull my chest up to the bar (without a box) for workouts within three months. It took about 7 months…but now I no longer need to set up a BBAP station (provided I can scale to a kipping or half-rep). I also aimed to add a “4th day” at CFM – which was officially “accomplished” when CFM started the Knuckle-Up Club.
Not CrossFit – Professionally, I’m wrapping up my first full year of practice as an attorney (my hours are RX+++). Personally, I’m actually eating better and less stressed than I was as a law student, and am on track to save enough to purchase my first house.
What is one or two of your most frequently used GIFs?
What changes have you seen in your overall health and fitness level since starting CrossFit?
In addition to feeling stronger (i.e., carrying more grocery bags across greater distances), I feel more energetic (contrary to what I would expect after a workout). I am also making small changes to my daily habits that are paying off: since I mostly do AM classes, I have to have enough sleep; I need to eat right to have the energy to complete a workout and to recover; I say no to junk calories that I just spent a tough morning burning. I’m hoping to put greater focus on building better eating habits (especially since I wasn’t able to participate in the nutrition challenge). I’ve “lost” some flexibility, but the increase in control from a stronger core has increased my range of motion.
I’ll just casually get into a full front split. NBD.
What kind of changes have you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)?
I did not expect to actually like CrossFit. I signed up because it was an efficient way to fit exercise with a demanding schedule. But actually enjoying it really crept up on me. It is now a physical manifestation of how I frame the rest of my day (e.g., “If you can finish these box jumps, you can close that deal.”). I’m also thrilled that we started a striking class (the Knuckle Up Club), which I enter into my calendar as “Cheap Therapy”.
Adding to the fun factor: I have a habit of imagining what people’s lives are like outside of my interaction with them. I do a lot of imagining of what our members’ storyline would be if CFM was its own reality show…especially the people I kind of never spoken to or formally met, but just “always see at the gym” because my only insight into their life is the WOD and QOD. This is totally TMI, but now you know what I’m thinking whenever I’m blankly staring you or giggling to myself.
Initially, I thought CFM would be a great place to get away from other lawyers (it’s not). The AM crew can form its own law firm…and one of my regular Saturday CFM workout buddies recently joined my firm. So Ryan Newbrough, if you’re reading this…work is no reason to stop working out. And to Cary Burke – we have a fantastic paternity leave policy should you ever look to lateral.
Favorite WOD
I really liked the Antman-Spiderman WOD. And that one WOD that one Sunday where we built a “wall” out of the boxes to jump over.
Damon also did a “panic” drill (not sure what it was actually called — but it’s the one that he says might cause an anxiety attack) that was a fun calorie burner.
What is 1 or 2 of your best or favorite memories at CFM?
The reaction of the 6 AM class to my response to the QOD (by Travis) asking about a “near death experience” (you had to be there). And in this same vein, almost all of Kara Noone’s “Noone” answers to QOD.
Jumping through tires like a ninja.
You can go to any concert of any artist (dead or alive) which one would you go to?
Musical: So I don’t like attending music performances where the crowd sings along with the artist (I paid to hear the artist sing) — but also am that guy who sings along as if I was the artist (even if I don’t know the song…I just start making up lyrics and noise)…which is a long way of saying I don’t usually have a good time at concerts.
Non-musical: I wish I had a chance to watch Joan Rivers perform live.
Hobbies, Talents and or Interests? What does a day in the life of Raymond look like outside of being a stud crossfitter?
My life revolves mostly around my work and my dog (a 4 year old Shiba Inu), so if I’m not in the office (or at the gym), I’m probably at the park or some dog friendly trail I found on google.
I also do this thing where I like trying out foods for the purpose of sharing it with others. I’ll go out of my way to try “whipped honey with espresso beans” to see if i like it, and if I do, I have to share it with people. If I “discover” a restaurant, I don’t want you to just go check it out — I want to take you there, order my favorite things, and share them with you. This makes me a fun friend.
I also plan trip-itineraries for people/companies on the side. Prior to transitioning to a legal career, I worked in consulting overseas and worked on projects that took me to some interesting places. If you ever need to know someone who knows someone in places like Anse Source d’Argent, Port Mathurin, Port Louis, or Coloane — I’m your guy.
Ray practicing his knee strike in the CFM Knuckle Up Club
Advice for new CrossFitters
Show up. What gets me to the gym is the knowledge that I was going to start my day achieving something most people aren’t able to do. Every second finish a WOD earlier, each time I lift a little bit heavier, and each time I have to face a movement I want to avoid (lately…running), I leave the gym knowing that I showed up on behalf of myself, to make myself a little bit better. The fact that every other member in class with me is also there with a similar goal keeps me accountable and motivated.
CFM “Brunch Hustle” WOD with some tall box jump overs. Ray always gets his hustle in before brunch!
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- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Burpees
Cash Out: 500m Row
Post time for the WOD. Ex: 14:20 Rx.
And coming tomorrow…
A. Front Squat
20min to establish 1RM
B. AMRAP 12
6 Squat Snatches (95/65) (Rx+ 135/95)
6 Pull Ups (Rx+ Chest to Bar)
Post load for squat and rounds for AMRAP. Ex: 345#, 8+3 Rx+
Jump rope set up position
CFM Upcoming Events
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!!
Kshipra building upper body strength with a ring row.
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- 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: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Sumo Deadlift
4-4-4-4-4
B. AMRAP 18
9 Power Cleans (155/105)
12 Handstand Push Ups
9 Front Squats (155/105)
12 Strict Pull Ups
Post load for deadlift and rounds for AMRAP. Ex: 440#, 5+18 Rx.
And coming tomorrow…
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Burpees
Cash Out: 500m Row
Post time for the WOD. Ex: 14:20 Rx.
CFM Upcoming Events
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!!
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- Shelby
7a: All Levels CrossFit- Shelby
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 EMOM 8
Min 1 – 30 sec Wall Walk to Handstand Hold
Min 2 – 50ft Double DB Overhead Carry
B. For Time [20min cap]
200m Run
70 Air Squats
200m Run
60 Sit Ups
200m Run
50 Wall Balls (20/14) 10/9ft
200m Run
40 Slam Balls (30/20)
200m Run
30 Goblet Squats (53/35)
200m Run
20 Toes to Bar
Post time for the WOD. Ex: 16:30 Rx
And coming tomorrow…
A. Sumo Deadlift
4-4-4-4-4
B. AMRAP 18
9 Power Cleans (155/105)
12 Handstand Push Ups
9 Front Squats (155/105)
12 Strict Pull Ups
Post load for deadlift and rounds for AMRAP. Ex: 440#, 5+18 Rx.
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna CFM WZA FNL Heats
Doors open at 4:00 in the afternoon.
Heat 1: 5:30
Heat 2: 5:55
Heat 3: 6:20
Heat 4: 6:45
Heat 5: 7:10
Workout of the Day (WOD)
WZA OC 56
On a 15:00 Minute Clock
WORKOUT 5
For time, 21-15-9:
Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower
*If not completed within 12 minutes, continue to workout 6
WORKOUT 6
With remaining time of 15:00
1RM Clean and Jerk
Scaled Weights
Barbell Thrusters (65, 45lb)
Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.
And coming Saturday…
Partner WOD
For Time [30min Cap]
2000/1600m Row (500/400m relay) 4 Rounds (alternate full round)
8 Burpee Pull Ups
6 Hang Power Snatches (95/65)
4 Overhead Squats Directly into…
1200m Run (200m relay) 6 Rounds (alternate full round)
4 Power Cleans (135/95)
6 Shoulder to Overhead
8 Toes to Bar
All rounds are team totals. One partner working at a time. Athletes must alternate full rounds.
Post time for the WOD. Ex: 24:20 Rx.
Saturday Schedule
8a: Open Gym- Mohammed
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
And coming Sunday…
Team WOD (2-7) [28min cap]
Open: 50/40 Cal Bike
5 Rounds
50ft walking lunge
50ft leopard crawl
15 Slam balls
Close: 50/40 Cal Ski
All of the rounds and reps are individual totals. The time is for all members of the team to finish. You may complete the work in any order but only one team member may be on the bike or ski at a time and athletes must complete the bike before starting the ski.
3,2,1…go 1 team member will start on the Bike and the rest on the 5 rounds. As soon as 1st team member finishes the bike they will go on to the rounds and one of their teammates will continue on the bike (they will return the rounds once finished with the bike and pick up where they left off). This pattern will continue until all team members have finished the bike. Once a team member has finished the bike they may begin on the rounds or ski. Teammates will finish their ski in rotation once one teammate finishes but only after they have completed their bike.
Post time for all team members to complete the work. Ex: 19:20
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
“Believe in your potential. Your only limitations are those you set upon yourself.” Ashli making the climb!
CFM Upcoming Events
Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!
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- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
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. EMOM 16
Min 1 – Row for Calories
Min 2 – Planks (Rd 1&3: Elbow, Rd 2&4: 30sec Left/Right)
Min 3 – Alt Double DB Step Ups (to 90°)
Min 4 – Rest
B. For Time [12 min cap]
21-15-9
Burpees Over the Erg
Overhead Squats (95/65)
Pull Ups
Post time for WOD. Ex: 7:20 Rx
And coming tomorrow…
WZA OC 56
On a 15:00 Minute Clock
WORKOUT 5
For time, 21-15-9:
Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower
*If not completed within 12 minutes, continue to workout 6
WORKOUT 6
With remaining time of 15:00
1RM Clean and Jerk
Scaled Weights
Barbell Thrusters (65, 45lb)
Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.
CFM circle up around the whiteboard at the start of class
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- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
4-4-4-4
B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans
Post total time for the WOD. Ex: 10:30 Rx.
And coming tomorrow…
A. EMOM 16
Min 1 – Row for Calories
Min 2 – Planks (Rd 1&3: Elbow, Rd 2&4: 30sec Left/Right)
Min 3 – Alt Double DB Step Ups (to 90°)
Min 4 – Rest
B. For Time [12 min cap]
21-15-9
Burpees Over the Erg
Overhead Squats (95/65)
Pull Ups
Post time for WOD. Ex: 7:20 Rx
CFM Upcoming Events
Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!
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!!
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- 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: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Thruster (from the rack)
3-3-3-3-3
B. 4 Rounds [24min cap]
250m Row/200m Run (alternate each round)
20 Single Arm DB Overhead Lunges (50/35) (10/10)
10 Wall Sit Ups
10 Burpees
20 Kettlebell Swings (53/35)
50 Double Unders
Post load for thruster and time for the WOD. Ex: 235#, 22:34 Rx.
And coming tomorrow…
A. Back Squat
4-4-4-4
B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans
Post total time for the WOD. Ex: 10:30 Rx.
CFM Upcoming Events
Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!
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!!
