Michael Aaron – Page 203 – CrossFit Midtown

Saturday, August 25th: Yoga and CrossFit Symmetry with Monica at 12:00. Join Monica and compare yoga poses to CrossFit movements.

31 Heroes Social and Fundraiser at Urban Tree Cidery Join us for this charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. Tickets are $20 and include a cider flight, tour of the brewery, and fun with the CFM crew! #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Click here to purchase tickets for the Social at Urban Tree Cidery!

Join us for the Social and 31Heroes Fundraiser Saturday!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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- Pietsch

Workout of the Day (WOD)

A. Back Squat
E2MOM
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Complete one set on the 2min, then proceed down the list

B. Weighted Pull Ups
5-4-3-5-4-3

Post load for heaviest back squat and weighted pull up. Ex: 315#, 25# Rx

And coming Saturday…

Sasquatch
Teams of 3 [30 Minute Cap]
250 Clean and Jerks
*Every 5 min (Including 0:00) Complete as a team:
45/30 Calorie Row
30 Toes to Bar
One teammate working at a time

Weight Increases Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Post time to complete the WOD or total number of clean and jerks completed in 30 minutes.
Ex: 178 Rx

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12p: Yoga Workshop- Monica Miller
2p: CrossFit Social and 31Heroes Fundraiser! Click here to purchase tickets!

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga and CrossFit Symmetry- Monica Miller
5,6p: Open Gym- Neal

FRI 08.24.18 Read More »

Let me tell you ’bout my best friends! Graveyard Games 2017.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
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- Anthony

Workout of the Day (WOD)

Bring-A-Friend Day!
A. 15 Minute AMRAP
30 Goblet Squats (53/35)
30 Kettlebell Swings
30 Mountain Climbers
30 Slam Balls (30/20)

B. Bench Press
6-4-2-6-4-2

Post Rounds+Reps for WOD and heaviest weight used for Bench Press. Ex: 5+20 Rx, 215#.

And coming tomorrow…

A. Back Squat E2MOM
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 85%

Complete one set on the 2 min, then proceed down the list

B. Weighted Pull Ups
5-4-3-5-4-3

Post heaviest load for back squat and weighted pull up Ex: 325#, 25# Rx

THURS 08.23.18 Bring-a-Friend Day! Read More »

Crossfitters Assemble!
Travis, Mike, Chad, and Damon from Mayhem on the Mountain team competition.

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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Wall Yoga Workshop- Priscila
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 7 Rounds [15 min cap]
5 Power Cleans (135/95)
1 Round of Cindy

B. Clean & Jerk Complex
10 min to establish a heavy complex
1 x Hang Clean + 2 x Front Squats + 1 x Jerk

Post time for WOD and heaviest C&J complex. Ex: 9:46 Rx, 185#.

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
A. AMRAP 15
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)

B. Bench Press
6-4-2-6-4-2

Post time for the WOD and load for benxh 2 rep. Ex: 10:32 Rx, 275#

WED 08.22.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Pietsch
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time [13min cap]
50 Double Unders
21 Deadlifts (185/125)
21 DB Push Press (50/35)
50 Double Unders
15 Deadlifts (225/155)
15 DB Push Press (50/35)
50 Double Unders
9 Deadlifts (265/185)
9 DB Push Press (50/35)
-Rest 5 minutes-
2-4-6-8-10 [8min cap]
Thrusters (115/85)
Burpee Box Jumps (24/20)

Post time for both WODs. Ex 11:16 Rx, 6:37 Rx

And coming tomorrow…

A. 7 Rounds [15 min cap]
5 Power Cleans (135/95)
1 Round of Cindy

B. Clean & Jerk Complex
10 min to establish a heavy complex
1 x Hang Clean + 2 x Front Squats + 1 x Jerk

Post time for WOD and heaviest C&J complex. Ex: 11:32 Rx, 175#.

CFM Upcoming Events

Wednesday, August 22nd: Wall Yoga with Priscila Baptista! During this yoga workshop we will learn how to utilize a wall to assist in balance, postion, and relaxing into stretches. This is a perfect tool to use while you’re at home or on the road traveling for a active recovery session! *class will be capped at 18
Saturday, August 25th:CrossFit and Yoga Symmetry Workshop with Monica Miller. Come join Monica as she compares CrossFit movements with yoga stretches and poses. Learn how they compliment one another and how you can use yoga to improve you lifting, gymnastics, and WOD performance.
31 Heroes Social and Fundraiser This will be held at Urban Tree Cidery from 2p-6p! Tickets are $20 and includes a cider flight and a tour of the brewery. Tickets can be purchased through Zen Planner or at the gym.

TUES 08.21.18 Read More »

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
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. Overhead Squat
2-2-2-2-2
3 second pause at the bottom

B. Nancy [20 min cap]
5 Rounds
400m Run
15 Overhead Squats (95/65)

Post heaviest load for OHS and time for WOD. Ex. 185#, 9:24 Rx

And coming tomorrow…

Post time for both WODs. Ex 11:16 Rx, 6:37 Rx

CFM Upcoming Events

Wednesday, August 22th: Wall Yoga with Priscila Baptista. We will highlight a series of yoga poses using the wall to assist in balance, position, and relaxing in to stretches. Class will be capped at 18.
Saturday, August 25th: 31 Heroes Social and Fundraiser at Urban Tree Cidery! Tickets are $20 and include a flight and tour of the brewery. Tickets can be purchased at the gym or via ZenPlanner.

MON 8.20.18 Read More »

Nancy and Rodrigo gettin’ work done on the rower.

CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Lead Foot
AMRAP 4
27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
– 4 min rest –
AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
– 4 min rest –
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

And coming Saturday…

A. Hang Power Clean & Jerk
3-3-3-3

B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds
Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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 Miller

Sunday Schedule

8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 08.17.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Back Squat
E2MOM
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Complete one set on the 2min, then proceed down the list

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

And coming tomorrow…

Lead Foot
AMRAP 4
27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
– 4 min rest –
AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
– 4 min rest –
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

THURS 08.16.18 Read More »

Loaded carries are great for training the grip, building muscle, Developing work capacity, core strength, & coordination, and even improving function of the shoulder girdle. Pick heavy things up and carry them before setting them down!

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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Crossover Symmetry Workshop- Pietsch
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Farmers Carry
In 12min complete
400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break

B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run

Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.

And coming tomorrow…

A. Back Squat
E2MOM
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Complete one set on the 2min, then proceed down the list

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

WED 08.15.18 Read More »

Camille holding an L-sit position on the pullup bar.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 4 Rounds (1min on, 1min off)
Supine Grip L-hold
Strict Pull Ups

B. 4 Rounds
40 Air Squats
300m Run
20 Sit Ups
10 Push Ups

Post total seconds in hold, and reps of pull ups and time for WOD. Ex. 2:15, 57, 15:23 Rx

And coming tomorrow…

A. Farmers Carry
In 12min complete
400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break

B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run

Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.

CFM Upcoming Events

Wednesday, August 15th: Crossover Symmetry Workshop with Coach Pietsch!
Learn how to prehab and rehab your shoulders using the Crossover Symmetry system. $10 for members and $25 for non-members.
Sunday, August 19th:Strongman Workshop with Coach Neal! Workshop starts at 8:30 am here at the gym and is free.99!

TUES 08.14.18 Read More »

We want to thank everyone who came out to support 31 Heroes this past Saturday. Not only did we have a huge turn out, we also raised $9,661 and were not done yet! We have our last 31 Heroes Fundraiser at Urban Tree Cidery on Saturday, August 25th. Keep an eye out for more event details this week! Again, that you guys for being the most amazing community, CFM would be nothing without every single one of you.

Today’s schedule

Workout of the Day (WOD)

A. 3 Rounds (1 min work/1 min rest)
Double KB Front Rack Step Up (20/12 kg, knee to parallel)
Kettle Bell Swings (24/20 kg)
Russian Twist Wall Ball Shot (20/14)

B. Bench Press
3-3-3-3-3

Post total reps and heaviest bench triple. Ex. 127 reps, 215#