Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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
Workout of the Day (WOD)
For time: [20min cap] 18/25-cal. row 20 GHD sit-ups 5 bar muscle-ups 18/25-cal. row 20 toes-to-bars 5 bar muscle-ups 18/25-cal. row 20 single-leg squats 5 bar muscle-ups 18/25-cal. row 20 walking lunges 5 bar muscle-ups
Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 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)
5 rounds for time: [15min cap] 2 legless rope climbs (15 ft) 18 alternating DB snatches (50/70 lb)
Post-workout: Accumulate: [6min cap] 50 knees-to-elbows on a rope
Post time for WOD and K2E. Ex: 10:10, 3:40 Rx
And coming Saturday…
5 sets each, alternating with a partner: [25min cap] 10 shoulder presses 15 burpees – increase loading as needed as long as you can finish the presses in 2 sets or less. Partners don’t have to use the same loading. – Score is the time and heaviest load lifted by each athlete.
Post time and load for the WOD and total chin-ups. Ex: 19:47, 125#, 32 Rx
Saturday Schedule
8:30a: Open Gym- Carmen 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
Pre-workout: 3 sets: 12 DB deadlift 9 DB hang power cleans 6 DB shoulder-to-overhead – Rest 1:00 between sets. – The goal is unbroken sets. – Increase load on as many sets as possible.
AMRAP 15: 200-m run 100-m DB farmers carry (35/50 lb) 20 DB front squats (35/50 lb)
Post load for DBs and rounds for AMRAP. Ex: 70#, 4+200 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Carmen 7:00a: All Levels CrossFit- Carmen 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: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
Workout of the Day (WOD)
Pre-workout: Build up to a heavy 1-rep squat clean
AMRAP 7: 10 squat cleans (65/95 lb) 20 sit-ups
Post load for clean and rounds for AMRAP. Ex: 265, 5+12 Rx
And coming tomorrow…
5 rounds for time: [15min cap] 2 legless rope climbs (15 ft) 18 alternating DB snatches (50/70 lb)
Post-workout: Accumulate: [6min cap] 50 knees-to-elbows on a rope
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Brianna 1:00p: Open Gym- Brianna 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: Weightlifting- David
Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 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
Workout of the Day (WOD)
Pre-workout: 5 sets: 5 broad jumps to cover as much distance as possible.
Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Michael 12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Friday, March 11th Friday Night Lights (FNL) for Workout 22.3 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 3rd Open Workout. The theme for week 3 of FNL is Harry Potter and Hogwarts House Colors. Have fun showing your spirit! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
FNL Spirit Themes Friday 2/15 for 22.1: Red, White, and CFM Blue Friday 3/4 for 22.1: 80s and Tie Dye Night Friday 3/11 for 22.3: Harry Potter and Hogwarts House Colors
Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 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
5 x 3:00 rounds: 10 push presses (105/155 lb) Max-rep weighted strict pull-ups (25/35 lb) – 2:00 rest between rounds
Post load for press and total pull-ups. Ex: 130#, 42 Rx
And coming Saturday…
With a partner: Accumulate each: 30 med-ball trunk rotational tosses (tossing right) 30 med-ball trunk rotational tosses (tossing left) – Increase distance between partners as each partner is able.
For time with a partner: [24min cap] 150 wall-ball shots (14/20 lb) (9/10 ft) 150 toes-to-bars 150 box jump over (20/24 in) – One athlete moving at a time. Athletes must complete all the wall-ball shots before moving on to the toes-to-bars and then the box jumps.
Post time for the WOD. Ex: 18:40 Rx
Saturday Schedule
8:30a: Open Gym- Carmen 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
Pre-workout: 3 sets: 20 banded side steps (moving right) 20 banded side steps (moving left) 10 single-leg glute bridges/leg
7 sets for load: 1 back squat – perform each set at the same weight. – select one weight between 85-95% 1RM
Post load for back squat. Ex: 320#
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Carmen 7:00a: All Levels CrossFit- Carmen 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: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
Workout of the Day (WOD)
For time, with a partner: [20min cap] 30 synchro deadlifts (125/185 lb) 30 synchro bar-facing burpees 400-m run together 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run together 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run together
Post-workout After-party: With a partner: Accumulate: 2:00 GHD superman hold 2:00 superman hold – While one athlete is holding the superman, the other is holding a plate at their chest. (35/45 lb) – The partner on the GHD can not hold unless the plate is off the floor. – Use a plate that allows you to hold for :20-:40 at a time.
Thursday, March 17th CFM Bring-A-Friend Day! Thank you for bringing all the friends to our February BAF! We look forward to seeing them back next month! 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 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
Post load for clean and reps for single-leg squats. Ex: 250#, 64 Rx
And coming tomorrow… Bring-A-Friend Day!!
For time, with a partner: [20min cap] 30 synchro deadlifts (125/185 lb) 30 synchro bar-facing burpees 400-m run together 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run together 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run together
Post-workout After-party: With a partner: Accumulate: 2:00 GHD superman hold 2:00 superman hold – While one athlete is holding the superman, the other is holding a plate at their chest. (35/45 lb) – The partner on the GHD can not hold unless the plate is off the floor. – Use a plate that allows you to hold for :20-:40 at a time.
