9a: Open Gym- Patrick
10a: All Levels CrossFit- Patrick
11a: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: Open Gym- Pietsch
Workout of the Day (WOD)
New Year’s Eve Countdown
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)
Cash Out: 365m Row
Mr. Anderson getting ready for the CrossFit NYE ball drop!
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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)
B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#
And coming Saturday…
TBA
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Ariele
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weighlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: Weightlifting- Pietsch
9a: Open Gym- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: Open Gym- Pietsch
Workout of the Day (WOD)
A. 3 Rounds [16min Cap]
400m Run
15 Hang Power Snatch (95/65)
9 Burpees over Bar
B. Snatch Complex
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat
[15min to work to a Heavy complex]
Post time to complete WOD and heaviest weight for snatch complex. Ex: 9:24 Rx, 185#
Click here to reserve your classes in advance.
Mon: Christmas Eve! Gym Closed
Tues: Christmas!! Gym Closed
Wed: Mid morning and shortened evening schedule
Thur: Regular schedule
All I want for Christmas is the best jump roping skills!
Holiday Travel Workout 4
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.
Post time to complete WOD. Ex: 24:22 Rx.
And coming tomorrow…
A. 3 Rounds [16min Cap]
400m Run
15 Hang Power Snatch (95/65)
9 Burpees over Bar
B. Snatch Complex
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat
Post time for WOD and load for complex. Ex: 11:08 Rx, 160#.
Holiday Travel Workout 6
For time:
40-30-20-10
Walking lunges (R+L=1)
Sit ups
Post time to complete WOD. Ex: 10:34 Rx.
Wednesday Schedule
9a: Open Gym- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Open Gym- Anthony
We wish you a healthy, happy 2019 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, do this workout routine 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.
Mon: Christmas Eve! Gym Closed
Tues: Christmas!! Gym Closed
Wed: Mid morning and shortened evening schedule
Thur: Regular schedule
Earn your fitness #doordonot
Holiday Travel Workout 22
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 tomorrow… Holiday Travel Workout 4
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.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: 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
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
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- Brianna
Workout of the Day (WOD)
10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14) -3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar
Post rounds and reps completed during AMRAP. Ex: 7+3 Rx
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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both
B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders
Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx
And coming tomorrow…
10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14) -3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar
Post rounds and reps completed during AMRAP. Ex: 7+3 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. For Time
21-18-15-12-9
Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)
Post time to complete WOD. Ex: 20:34 Rx
And coming tomorrow…
A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both
B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders
Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx
