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Michael Aaron

Coach Hailey

Upcoming Events

Friday, March 1st Friday Night Lights (FNL) for Workout 24.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 3/1 for 24.1: Red, White, and CFM Blue!
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

Open Workout 24.1
For time: [15min cap]
21 dumbbell snatches, arm 1 (50/35)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Post the time for the WOD. Ex: 8:21 Rx

And coming Saturday…

Partner WOD
For Time: [30min cap]

50 Power Clean (115/85)
120 Double Unders
50 Toes-to-bar
40 Power Clean (135/95)
120 Double Unders
40 Pull-ups
30 Power Clean (155/105)
120 Double Unders
30 Chest-to-bar
20 Power Clean (185/125)
120 Double Unders
20 Bar Muscle Ups

All the reps are team totals. One partner working at a time. Partition the reps any way.

Post time for the WOD. Ex: 23:50 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. 3 Sets For Load
25m OH KB Carry R
25m OH KB Carry L
-complete the 25m unbroken
-increase the load as form allows each set
-complete 1 set every 3:30

B. 3 Rounds [15min cap]
15 Bench Press (135/95)
20/16 Cal Row
25 Kettlebell Swings (53/35)

Post load for KB carry and time for the WOD. Ex: 53#, 9:10 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 03.01.24 Open Workout 24.1 and FNL! Read More »

Sonya

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

EMOM 20
Min 1: Sit-Ups
Min 2: Push-Ups
Min 3: 3-5 Power Box Jumps*
Min 4: Strict Pull-ups
Min 5: Echo Bike

*Increase the height as form allows and land above a squat position.

Score fewest reps completed for each movement in the minute and the height of jumps.
Ex: 12, 12, 3, 8, 10 Rx at 24, 30, 33, 36, 38″

And coming tomorrow…

Open Workout 24.1 Prediction
AMRAP 12
12 Bar Facing Burpees
12 Snatch (75/55)

Post rounds and reps completed. Ex: 9+10 Rx.

THUR 02.29.24 Read More »

Rachel

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

Workout of the Day (WOD)

4 Rounds For Time: [24min cap]
400m Run
20 DB Hang Power Cleans (35’s/25’s)
100m KB front rack carry (35’s/26’s)

Post time for the WOD. Ex: 18:10 Rx

And coming tomorrow…

EMOM 20
Min 1: Sit-Ups
Min 2: Push-Ups
Min 3: 3-5 Power Box Jumps*
Min 4: Strict Pull-ups
Min 5: Echo Bike

*Increase the height as form allows and land above a squat position.

Score fewest reps completed for each movement in the minute and the height of jumps.
Ex: 12, 12, 3, 8, 10 Rx at 24, 30, 33, 36, 38″

WED 02.28.24 Read More »

Coach Adam

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 4 Rounds
In a 3 minute window complete:
16/12 Cal Row
14 DB Box Step-ups (50/35 at 24/20″)
12 Toes-To-Bar
Max Reps Wall Ball Shots (20/14 at 10/9ft)
-Rest 2 minutes between rounds

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post reps of wall balls completed and total double unders completed. Ex: 84 Rx, 225.

And coming tomorrow…

4 Rounds For Time: [24min cap]
400m Run
20 DB Hang Power Cleans (35’s/25’s)
100m KB front rack carry (35’s/26’s)

Post time for the WOD. Ex: 18:10 Rx

TUES 02.27.24 Read More »

Lizzie

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Fun and fitness with your CFM Fam!

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Javi
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

Post load for chin ups and reps for AMRAPs.
Ex: 45#, 106, 92 Rx.

And coming tomorrow…

A. 4 Rounds
In a 3 minute window complete:
16/12 Cal Row
14 DB Box Step-ups (50/35 at 24/20″)
12 Toes-To-Bar
Max Reps Wall Ball Shots (20/14 at 10/9ft)
-Rest 2 minutes between rounds

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post reps of wall balls completed and total double unders completed. Ex: 84 Rx, 225.

MON 02.26.24 Read More »

Devin

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar

B. 5 Way Banded Shoulder Stretch
Overhead/Lat
Pec and Anterior Delt facing away from rig
Front Rack w/ elbow in the band
Banded Bully w/ band around the shoulder and arm behind the back
Rear Delt pulling the arm across the body

Post rounds and reps for the AMRAP. Ex: 6+12 Rx

And coming Saturday…

Partner WOD
3 Rounds [30min cap]
30 Chest-to-bar Pull-ups
20 Bar Facing Burpees
400m Run Relay
30 Deadlift (225/155)
20 Bar Facing Burpees
1200/1000m Bike Relay

All the reps and distances are team totals. One partner working at a time. Partition the rounds and reps any way.

Post time for the WOD. Ex: 23:20 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Front Rack Lunges
8-8-8
-Work to heavy set of 8

B. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
12 GHD Sit Ups
150m DB Farmer’s Carry (50’s/35’s)

Post load for lunges and time for the WOD. Ex: 155#, 13:11 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

FRI 02.23.24 Read More »

Coach Hailey

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Power Cleans
5-3-3-3-1-1-1-1-1
In 20 minutes work up to a heavy single
-NO touch-n-go reps. Reset each rep
-Complete 1 set every 2:30
-Start at 50-60% for a set of 5
-Increase weight and continue with sets of 3.
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch

Post load for power clean. Ex: 240#

And coming tomorrow…

A. AMRAP 16
16 Wall Balls (20/14 at 10/9ft)
16 Box Jump Overs (24/20”)
16 DB Snatch (50/35)
16 Toes To Bar

B. 5 Way Banded Shoulder Stretch
Overhead/Lat
Pec and Anterior Delt facing away from rig
Front Rack w/ elbow in the band
Banded Bully w/ band around the shoulder and arm behind the back
Rear Delt pulling the arm across the body

Post rounds and reps for the AMRAP. Ex: 6+12 Rx

THUR 02.22.24 Read More »

Hayeong

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

And coming tomorrow…

A. Power Cleans
5-3-3-3-1-1-1-1-1
In 20 minutes work up to a heavy single
-NO touch-n-go reps. Reset each rep
-Complete 1 set every 2:30
-Start at 50-60% for a set of 5
-Increase weight and continue with sets of 3.
-Build to 80-90% for the first heavy single

B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch

Post load for power clean. Ex: 240#

WED 02.21.24 Read More »

Priscilla

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

And coming tomorrow…

A. Handstand Walk
In 10 minutes practice handstand walk and wall walk progressions

B. 4 Rounds
In 2 minutes complete:
24/17 Cal Row
Max Distance Handstand Walk
-Rest 1:00 between rounds

Then into…

4 Rounds
In 2 minutes complete:
24/18 Push-ups
Max Cal Row
-Rest 1:00 between rounds

Post the distance walked and calorie row. Ex: 130ft, 102 Rx.

TUES 02.20.24 Read More »

James

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Fun and fitness with your CFM Fam!

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Javi
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds: [18min cap]
50ft DB Overhead Walking Lunge (50/35)
30 sec Hanging L-sit Hold
5/5 DB Hang Clean & Jerk (50/35)

Post load for complex and time for the WOD. Ex: 235#, 12:20 Rx.

And coming tomorrow…

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

MON 02.19.24 Read More »

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