Michael Aaron

Damon and Pat

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Super 8”

8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx. Compare scores to 12/7/17.

TUES 02.13.18 “Super 8” Read More »

May the force be strong with you!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32

And coming tomorrow…

“Super 8”

8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

MON 02.12.18 1st Quarterly Progress Checks!! Read More »

Slow squat negative warmup with Coach Anthony

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)

B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds

**L2 = 600m, L1 = 400m

Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3

And coming Saturday…

Partner WOD
4 Rounds For Time [25 Minute Time Cap]:

100 Double Unders
50 Shoulder to Overhead (m = 45/75/95, w = 35/55/65)
25 Toes to Bar

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Post time to complete the WOD. Ex: 17:40 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Travis
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis

FRI 02.09.18 Read More »

Ready for the Zombie Apocalypse!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:

3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3

And coming tomorrow…

A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)

B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds

**L2 = 600m, L1 = 400m

Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3

THUR 02.08.18 “Macho Man” Read More »

Megan

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)

B. 3-Way Hamstring Stretch

Score time for the WOD. Ex: 13:20 Rx.

And coming tomorrow…

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:

3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3

WED 02.07.18 Read More »

CrossFit Midtown is very excited to announce our February Member of the Month, Adam Reinke! Adam has been a member for a little over a year and has seen awesome gains in his fitness and life! Read on to learn more about Adam and his CrossFit journey. Thank you for being such an outstanding member of the CFM community


Name: Adam Reinke
Nickname: None
Age: 30
Hometown: Naples, FL

How did you get exposed to CrossFit?
I was looking for a way to get back into shape after a few years of laziness and struggling to motivate myself to work out. A friend of mine who lives out of town knew some people who were into CrossFit and suggested I give it a try. I did a little research and found CrossFit Midtown. I wasn’t sure I would physically be able to keep up with the workouts at first, but after my first day of Foundations, I was hooked!

What brought you to CrossFit Midtown?
Initially, the location. I live and work in Midtown so it’s very convenient. But it is the great coaches and the great community that keeps me coming back!

What was your very first day at CrossFit Midtown like?
Brutal. The first time I did the Baseline workout (in my first Foundations class) is (thankfully) the only time a workout has ever made me sick. But even though that part wasn’t fun, I knew from Day 1 that sticking with it would be rewarding, and I’m so glad I did.

What changes have you seen in your overall health and fitness level since starting CrossFit?
I’m in much better shape now than I was when I first started. For one, doing the Baseline workout no longer makes me sick (and I can do it a lot faster). But CrossFit has also inspired me to adopt a more healthy lifestyle, including exercising more regularly and eating healthier (or at least trying to, though there is still plenty of room for improvement!). Because of CrossFit, I feel better at 30 than I did at 25, and that is a great feeling!

What kind of changes have you you experienced since starting CrossFit that were completely unexpected?
I think the biggest thing is the community. I knew CrossFit would be a great workout, but I didn’t expect that I would also meet and get to know so many great people!

Favorite WOD
Anything with a barbell

Least favorite WOD
Anything with double unders (although I’m working on them and hope to change that!)

Favorite CrossFit Midtown moment
31 Heroes. It was awesome to see the group come together for such a great cause.

Hobbies, Talents and or Interests Outside of CrossFit
Working as a lawyer and going to Crossfit keep me pretty busy, but when I have free time, I enjoy spending time with friends and family, playing golf, and traveling. I’m also a huge college football fan. (Go Gators!)

Advice for new CrossFitters
CrossFit may seem intimidating at first (it definitely did for me), but CrossFit Midtown is full of great coaches and great members who will do whatever they can to help you improve and meet your goals. So stick with it! It will get easier and you will be amazed by how quickly you progress.

February 2018 Member of the Month, Adam Reinke Read More »

Marvin, Jay, and Damon

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Toes to the Sky”
For Time [13 Minute Time Cap]:

Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**

**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar

L2
Front Squats (95/55)
Anchored Leg Raises

L1
Front Squats (75/45)
Situps

Post time to complete the WOD. Ex: 7:25 L3

And coming tomorrow…

A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)

B. 3-Way Hamstring Stretch

Score time for the WOD. Ex: 13:20 Rx.

TUES 02.06.18 “Toes To The Sky” Read More »

Split jerk

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Strict Press: 3 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for press and rounds and reps completed. Ex: 165#, 3 reps, 9+4 Rx.

And coming tomorrow…

“Toes to the Sky”
For Time [13 Minute Time Cap]:

Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**

**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar

L2
Front Squats (95/55)
Anchored Leg Raises

L1
Front Squats (75/45)
Situps

Post time to complete the WOD. Ex: 7:25 L3

MON 02.05.18 Read More »

Jeannette

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Anthony
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Squat Snatch: In 15 minutes working up to a heavy single

B. “Amanda” [12 Minute Time Cap]:
L3
9-7-5 Rep Rounds
Muscle Ups
Squat Snatch (135/95)

L2
9-7-5 Rep Rounds
Chest-to-bar pullups
Ring Dips
Squat Snatch (95/65)

L1
9-7-5 Rep Rounds
Ring Rows
Straight Leg Bar Dips
Squat Snatch (65/45)

Post load for Squat Snatch and time for WOD. Ex: 165#, 9:40 L3.

And coming Saturday…

“Tekken Tag Team”
Partner WOD. Teams of 2:

8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)

Rest 2 Minutes

6 Minute AMRAP
30 Double Unders
15 Calorie Row
10 Kettlebell Swings (24/16kg)

Rest 2 Minutes

4 Minute AMRAP
20 Double Unders
10 Calorie Row
10 Sumo Deadlift High Pull (24/16kg)

Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.

Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 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

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson

FRI 02.02.18 “Amanda” Read More »

Stacy

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

“50s Reverse” [35 Minute Time Cap]:
50 Double unders
50 Burpees
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Sumo Deadlift High Pull (75/55)
50 Push Press (75/55)
50 Toes to bar
50 Stationary Lunge Steps
50 Kettlebell swings (24/16)
50 Pull-ups
50 Box jump (24/20)

Post time for WOD. Ex: 28:41 Rx.

And coming tomorrow…

A. Squat Snatch: In 15 minutes working up to a heavy single

B. “Amanda” [12 Minute Time Cap]:
L3
9-7-5 Rep Rounds
Muscle Ups
Squat Snatch (135/95)

L2
9-7-5 Rep Rounds
Chest-to-bar pullups
Ring Dips
Squat Snatch (95/65)

L1
9-7-5 Rep Rounds
Ring Rows
Straight Leg Bar Dips
Squat Snatch (65/45)

Post load for Squat Snatch and time for WOD. Ex: 165#, 9:40 L3.

THUR 02.01.18 Read More »

Scroll to Top