12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Liza 6:00p: All Levels CrossFit- Liza 7:00p: All Levels CrossFit- Liza
Workout of the Day (WOD)
A. 4 Rounds [16min cap] 20/15 Cal Row 10 Hang Power Cleans (135/95) 20 Wall Balls (20/14)
B. EMOM 12 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: WY Negative Min 4: Pec Shoulder Stretch
Post time for the WOD. Ex: 10:10 Rx
And coming tomorrow…
12 Days Of Fit-mas [35min Cap] 1 Cluster (115/85) 2 Ring Dips 3 Box Jumps (30/24) 4 Front Rack Lunges (total reps) 5 Handstand Push Ups 6 Deadlifts 7 Toes to Bar 8 Pull Ups 9 Kettlebell Swings (53/35) 10 Burpees 11 KB Goblet Squat 12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
We wish you a healthy, happy 2024 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 Day
Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a At Home Workout (see below). The At Home Workouts are 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.
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- Liza 5:00p: All Levels CrossFit- Liza 6:00p: All Levels CrossFit- Liza
Workout of the Day (WOD)
A. Strict Press: In 12 minutes work up to a 3 rep max.
Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.
And coming Saturday…
Teams of 3 For Time [25min cap] 60 Deadlift (155/105) 90/60 Cal Row 45 Power Clean (155/105) 90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups) 30 Clean & Jerk (155/105) 90 Bar Facing Burpees
All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way
Score time to complete WOD. Ex: 18:23 Rx+
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Liza 11:45a: Yoga- Michael
And coming Sunday…
Christmas Eve: Gym Closed
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.
Thursday, December 21st CFM Bring-A-Friend Days! 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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- Kevin 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Michael
Workout of the Day (WOD)
For Time [30min cap] 50 Burpee Box Jump Overs 100 Alt DB Snatch (50/35) 50 Box Jumps (24/20) 100 DB Hang Snatch (50/35) 50 Burpee Box Jump Overs
Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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- Liza 7:00p: All Levels CrossFit- Liza
Workout of the Day (WOD)
A. Back Squat 4 x 3 @ 85%
B. AMRAP 12 5 Pull Ups (Rx+ C2B) 10 Push Ups 15 Air Squats 30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
And coming tomorrow…
For Time [30min cap] 50 Burpee Box Jump Overs 100 Alt DB Snatch (50/35) 50 Box Jumps (24/20) 100 DB Hang Snatch (50/35) 50 Burpee Box Jump Overs
Thursday, December 21st CFM Bring-A-Friend Days! 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- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Snatch: 2-2-2-2-2 work ups (touch and go).
B. “Snatch & Go” 4 Rounds for Time [11 Minute TIme Cap] 10 Toes to bar 10 Snatch (135/95)
Intermediate (95/65) Scaled (65/45)
Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.
And coming tomorrow…
A. Back Squat 4 x 3 @ 85%
B. AMRAP 12 5 Pull Ups (Rx+ C2B) 10 Push Ups 15 Air Squats 30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
Thursday, December 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- Liza 5:00p: All Levels CrossFit- Liza 6:00p: All Levels CrossFit- Liza
Workout of the Day (WOD)
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Echo Bike or Row Cals 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike/row (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike/row, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Post total reps completed. Ex: 264 Rx
And coming Saturday…
Partner WOD 3 Rounds For Time: [20min cap] 20 Burpees 30 DB Box Step Overs (50/35’s at 24/20) 20/16 Cal Bike 100 Double Unders
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post time for the WOD. Ex: 16:40 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette
And coming Sunday…
A. Sprint Intervals 5 Sets, Each For Time: 150/125m Row, Ski or Echo Bike 12/9 Cal Rest 1:00 between efforts
Post fastest and slowest split times. Ex: :24, :28
B. 7 Rounds [14min cap] 9 Goblet Squats (53/35) (Rx+= 70/53) 7 Kettlebell Swings (53/35) (Rx+= 70/53) 5 Ring Dips
Post time for the WOD. Ex: 8:20 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12n: Yoga- Michael
Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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- Hailey 1:00p: Open Gym- Hailey 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. Crossovers In 10 minutes practice crossover progressions Then 2 minutes max reps crossovers
1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.
Post rounds and reps completed. Ex: 5+18 Rx.
And coming tomorrow…
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Echo Bike or Row Cals 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike/row (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike/row, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Thursday, December 14th and 21st CFM Bring-A-Friend Days! 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- Isabelle 1:00p: Open Gym- Isabelle 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. Power Box Jumps 2-2-2-2-2 increasing height
B. Jackie For Time [10min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
And coming tomorrow…
A. Crossovers In 10 minutes practice crossover progressions Then 2 minutes max reps crossovers
