6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Pause Front Squat (2 second Pause) 2-2-2-2-2
B. AMRAP 12 18 Wallballs (20/14 to 10/9ft) 50 Double Unders 9 Deadlift (225/155)
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
And coming Saturday…
Cat’s Cradle Partner WOD AMRAP 20 400m Relay Run (200m each) 20/16 Cal Row 15 Hang Power Cleans (135/95) (Rx+ 165/115) 5 Devil’s Press (35/25’s) (Rx+ 50/35’s)
All the reps are team totals. 1 partner working at a time.
Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 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. Single Leg Kettlebell Deadlift 3 x 5/5
B. 10 Rounds [18min cap] 10 1-Arm Dumbbell Thrusters (35/25) (Rx+ 50/35) 12 Alt Single Leg V-Ups (Rx+ Alt Single Leg Toes to Bar)
Post time for the WOD. Ex: 10:49 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
3 Rounds For Time [21min cap] 12 Alternating DB Split Snatches (50/35) 12 Alternating DB Hang Clean and Split Jerk (50/35) 24 Toes to Bar 500/400m Row
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
“Front End” Rep Rounds For Time [20min cap] 21-18-15-12-9 Front squats Lateral Burpee Over Bar
Barbell Weight Each Round Scaled Men: 65/75/95/115/135 Women: 45/55/65/75/85
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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Power Clean 3-3-3-3-3
B. 4 Rounds [16 min cap] 30 Straight Leg Sit Ups 10 Strict Chin Ups 12 Dumbbell Push Press (50/35’s)
Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.
And coming tomorrow…
“Front End” Rep Rounds For Time [20min cap] 21-18-15-12-9 Front squats Lateral Burpee Over Bar
Barbell Weight Each Round Scaled Men: 65/75/95/115/135 Women: 45/55/65/75/85
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
4 Rounds Min 1: 16 Cossack Squats (50/35) Min 2: 16 Weighted Straight Leg Sit Ups (50/35) Min 3: 16 DB Box Step Ups (50/35)(24/20) Min 4: 20 Russian Twists (50/35) (R+L=1) Min 5: 16 Box Jump Overs (24/20) Min 6: 16 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute. Ex: 18, 12, 16, 20, 20, 16 = 102 Rx
And coming Saturday…
Partner WOD For Time [24min cap] 30 Burpees Over the Bar Partner Medball Bear Hug 40 Deadlifts (225/135) Partner Rower Plank Hold 60 Wall Balls (20/14) Partner Deadlift Hold
90/70 Cal Row
60 Wall Balls (20/14) Partner Deadlift Hold 40 Deadlifts (225/135) Partner Rower Plank Hold 30 Burpees Over the Bar Partner Medball Bear Hug
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 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…
Brittany WODs a Marathon Partner WOD 4 Rounds [60 sec work : 10 sec transition] Min 1: 7m Shuttle Sprint Relay Min 2: 16 DB Box Step Ups (50/35)(24/20) Min 3: 10/7 Calorie Ski Relay Min 4: 24 Russian Kettlebell Swings (70/53) Min 5: 10/7 Calorie Bike Relay Min 6: 24 Sit Ups Min 7: 10/7 Calorie Row Relay
[32:40min Total Time]
1 partner working at a time. All reps are team totals.
Post total of fewest reps completed in each minute. Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
And coming tomorrow…
4 Rounds Min 1: 16 Cossack Squats (50/35) Min 2: 16 Weighted Straight Leg Sit Ups (50/35) Min 3: 16 DB Box Step Ups (50/35)(24/20) Min 4: 20 Russian Twists (50/35) (R+L=1) Min 5: 16 Box Jump Overs (24/20) Min 6: 16 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute. Ex: 18, 12, 16, 20, 20, 16 = 102 Rx
CrossFit Midtown is very excited to announce our August 2022 Member of the Month, Michael Pettinati! He has been a member since November 2021 and has made some major gains and PR’s, made from dope friends, and has become a staple lunch crew member! Read on to learn more about Michael and his CrossFit journey. Thank you for being such an outstanding member of the CFM community!
Lifting weights and crushing workouts.
Name: Michael Pettinati Age: 31 Hometown: Wenham, Ma
How did you get exposed to CrossFit? I had friends who would workout at CrossFit when I was in college and grad school. They always spoke very highly of the training. I’d have them accompany me to the school gyms to critique my deadlift and squat form. That’s probably the first time I had significant exposure to what CrossFit was about.
What brought you to CrossFit Midtown? Fitness was an important part of my life for many years leading up to the pandemic. When my gym closed, I had a hard time finding something that worked for me. Coming out of the pandemic, I wanted to find a gym where it was easy to hold myself accountable and see progress. I tried CFM because it was conveniently located to me, and I loved the class style and workouts.
Michael finishing up a 400m run.
What was your very first day at CrossFit Midtown like? I took Foundations with Pat. The first day consisted in part of the baseline workout: rowing, body weight squats, sit-ups, push-ups, and pull-ups. It was a motivator. My pacing was terrible. It was equally motivating to see the improvement I had when I retested a few weeks later.
What kind of changes have you you experienced since starting CrossFit that were completely unexpected (ie. new friends, “family”, the community, more self confidence, etc)? I definitely enjoy the community at CFM. I look forward to seeing everyone at noon classes during the week. It’s good to see the athletes I workout with regularly grow over time and share frustrations and successes with them. The competitions, workouts and parties that have brought the community at large together were blasts. I also appreciate how dedicated the coaches are to individuals making meaningful gains. I get check-ins regarding my progress on individual movements all the time, and I’ve gotten really good advice from all the coaches on movements I struggle with.
Tell us some of your recent accomplishments. What goals do you have for 2022!? I think I’ve seen some huge improvement in box jumps and pull-ups since starting at CFM. I lacked confidence on any box above 12” when starting and now I’ve landed a 24” box. I was lucky to get one or two single strict pull-ups unbroken when starting, and I’m close to ten on good days now. My ability to do box jumps and pull-ups at higher volumes has definitely improved. My goals for the rest of the year and beyond is to focus on form for lifts from the ground (cleans, deadlifts, etc.) and to focus on single leg movements. As part of that, I’m really focused on getting better hamstring mobility/flexibility and balance.
Heavy deadlifts
What does your frequently used emoji tab look like? (screen shot and send it!)
What is your favorite workout and if you could make up your own workout what would it be? I really enjoy Cindy a lot and consequently I really enjoyed doing Murph on Memorial Day.
If I could design a workout, it would probably be an AMRAP. I like the challenge of pacing myself appropriately for these workouts. I learn a lot about where I am with different movements and how different movements are taxing me during these types of workouts. The movements would probably be: row, pull-ups, and thrusters. The first two because they’re some of my favorite. The third is a challenge.
What is your favorite cheat food/meal?
It’s hack but pizza. I’ll add steak because my portion control is zero with it.
Working on phase 3 of the pull up program!
Favorite CrossFit Midtown moment (doesn’t have to be during a class, just any favorite moment at CFM)? I really enjoyed Friday Night Lights during the Open. It was very cool to get everyone together and to cheer on people competing. It was definitely a motivator to see how hard work and dedication can pay off and to work on fitness areas that you may struggle with.
Hobbies, Talents and or Interests? What does a day in the life of you look like outside of being a stud Crossfitter? I spend a lot of time next door next to CFM doing improv. I’ve done standup too. I like trying to figure out different types of audiences. It’s fun to take topics and ideas that interest me or are just randomly thrown out and figuring out ways to make people laugh by finding a novel angle on them.
I like trying new sports too. I’m playing in a flag football league now.
Advice for new CrossFitters I would say pick a few days a week to show up to class and show up no matter what the workout is. It’s good and rewarding to do a workout you “like”, but it’s even more rewarding to get through a workout you’re dreading when you read it. Further, I would say on your own time, whether it be open gym or an apartment complex gym, try some of the movements you struggle with. Taking the time to do skill work has been really big for me. A couple of successful reps on my own has expedited me bringing movements into class workouts, which in turn has helped build volume.
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.
B. 4 Rounds In 2 minutes complete… 9 Deadlift 7 Power Clean (m = 95/115/155, w = 65/85/105)* 5 Push Jerk Then in the remaining time… AMRAP Toes to Bar Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
And coming tomorrow… Bring-A-Friend Day!!
A. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.
B. 4 Rounds In 2 minutes complete… 9 Deadlift 7 Power Clean (m = 95/115/155, w = 65/85/105)* 5 Push Jerk Then in the remaining time… AMRAP Toes to Bar Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
