Thursday, February 17th 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!
Saturday, February 19th CFM Intramural Open Sorting Hat Announcement Ceremony and Team Selection at 1 pm at the gym. Take the Sorting Hat Survey to assist in being sorted!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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- Jeannette 7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
For total reps: [30min cap] 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups – Complete 3 sets every 5 minutes to finish under time cap
Post total reps completed. Ex: 123 Rx @ 140#
And coming tomorrow…
For time: [25min cap] 5,000-m row *Optionally complete with a partner alternating work and rest *substitute 5,000-m ski, 10-km bike, or 5,000-m run
Post-workout: 1 set: 400-m 2-KB farmers carry (53/70 lb) *Complete in as few sets as possible. *Score the max distance completed in 1 set.
Post time for the WOD and max distance unbroken for farmers carry Ex: 18:55, 200-m Rx
We know we have them both. We find a way to bring them together!! We are building a team of 60 participants to complete the Open in 2022! Join team CFM and be a part of the Magic!
CFM Upcoming Events
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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
Workout of the Day (WOD)
Pre-workout: EMOM 10: 1 back squat – Increase load across as many sets as possible.
Post load for squat and time for the WOD. Ex: 360#, 13:21 Rx
And coming tomorrow…
For total reps: [30min cap] 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups – Complete 3 sets every 5 minutes to finish under time cap
Friday, February 11th CFM Galentines WOD and Social. Friday evening for the 6 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Today’s schedule
6:00a: All Levels CrossFit- Cameron 7:00a: All Levels CrossFit- Cameron 8:00a: Open Gym- Cameron 12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Brianna 5:00p: All Levels CrossFit- Brianna 6:00p: Special All Levels CrossFit- Brianna (Galentine’s Team WOD!) 6:00p: Zoom CrossFit- Brianna
Workout of the Day (WOD)
Pre-workout: On a 7:00 clock: Build to a heavy 4-rep front-rack lunge (from the floor)
6 rounds for time: [12min cap] 5 hang power cleans (105/155 lb) 10 weighted lunges
Rest 4 minutes from 12:00-16:00 Then …
On a 4:00 clock for reps: Handstand walk
Post load for lunge, time for WOD and HS walk distance. Ex: 230#, 6:03, 220 ft Rx
Galentine’s Day Team WOD
Jackie-Anne Grace aka “JAG” For time in teams of 3: [30min cap] 1000-m row 50 synchronized 1-arm thrusters (35/50 lb) 30 pull ups 150 synchonized sit-ups 150 double-unders 30 Clean and Jerk (95/135 lb) – 1 partner working at a time while another partner holds an elbow plank and the 3rd partner rests. – 1 partner must always be in the elbow plank position for the whole workout – On synchronized movements 2 athletes are synchronized while the 3rd is in an elbow plank
Post the time to complete. Ex: 23:40 Rx.
And coming Saturday…
Pre-workout: EMOM 8: Min. 1 | Row for calories Min. 2 | Rest
6 rounds for time with a partner: [18min cap] 15 KB swings (35/53 lb) 20 box jumps (20/24 in) 200/250-m row – 1 partner working at a time – Partners leap frog each movement
Post fewest calories in the EMOM and time for the WOD. Ex: 21, 15:10 Rx
Saturday Schedule
8:30a: Open Gym- Carmen 9:30a: All Levels CrossFit- Hailey 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
On a 15:00 clock for distance: 600-m run 50 DB snatches (35/50 lb) 400-m single-DB farmers carry (35/50 lb) 30 V-ups
Then … Run in remaining time.
Post-workout: 5 sets: :20 max pull-ups – Rest :40
Post time to complete WOD and extra distance completed. Score total number of pull ups. Ex: 10:10, 950-m, 68 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Friday, February 11th CFM Galentines WOD and Social. Friday evening for the 6 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 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- Michael
Workout of the Day (WOD)
AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 bar muscle-ups 10 left-arm DB overhead squats 15 toes-to-bars
Post rounds and reps in the AMRAP. Ex: 4+20 Rx
And coming tomorrow…
Pre-workout: On a 7:00 clock: Build to a heavy 4-rep front-rack lunge (from the floor)
6 rounds for time: [12min cap] 5 hang power cleans (105/155 lb) 10 weighted lunges
Rest 4 minutes from 12:00-16:00 Then …
On a 4:00 clock for reps: Handstand walk
Post load for lunge, time for WOD and HS walk distance. Ex: 230#, 6:03, 220 ft Rx
Friday, February 11th CFM Galentines WOD and Social. Friday evening for the 6 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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- Cameron 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Weightlifting- David
Workout of the Day (WOD)
8 sets for load: 2 front squats
Post-workout: 2 sets for quality: 20 banded side-steps (moving right) 20 green banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/leg
Post load for heaviest and lightest front squat. Ex: 320, 265
And coming tomorrow…
AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 bar muscle-ups 10 left-arm DB overhead squats 15 toes-to-bars
Friday, February 11th CFM Galentines WOD and Social. Friday evening for the 6 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
Pre-workout Tabata: 8 sets for reps: :20 double-unders – Rest :10 – Compare to Jan. 4, 2022
5 rounds for time: [12min cap] 35 double-unders 200-m run
Post total double-unders from Tabata and time for the WOD. Ex: 274, 7:29 Rx
And coming tomorrow…
8 sets for load: 2 front squats
Post-workout: 2 sets for quality: 20 banded side-steps (moving right) 20 green banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/leg
Post load for heaviest and lightest front squat. Ex: 320, 265
Friday, February 11th CFM Galentines WOD and Social. Friday evening for the 6 pm class will have a special ladies workout and then Galentines celebration with drinks and food in Midtown. RSVP this week in Zen Planner to attend!
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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
Workout of the Day (WOD)
Pre-workout: With a partner accumulate : 50 GHD hip extensions 50 good mornings (35/45) – One partner holds a plank while the other partner performs hip extensions/good mornings. – Partners may switch as much as they’d like. – Partition the reps anyway
3 rounds for time: [15min cap] 25 deadlifts (155/225 lb) Round 1 | 400/500-m row Round 2 | 400m run Round 3 | 800/1,000-m bike *Optional sub for any round | 400/500-m ski
Post time for the WOD. Ex: 10:30 Rx
And coming tomorrow…
Pre-workout Tabata: 8 sets for reps: :20 double-unders – Rest :10 – Compare to Jan. 4, 2022
5 rounds for time: [12min cap] 35 double-unders 200-m run
Post total double-unders from Tabata and time for the WOD. Ex: 274, 7:29 Rx
Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Beginner/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free! Event Registration http://bit.ly/CFMRiseUpRegistration2022
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit- Cameron
Workout of the Day (WOD)
Pre-workout: Build up to a 5-rep deadlift
“Freestyle Diane” For time: [12min cap] 45 deadlifts (155/225 lb) 45 handstand push-ups – Partition reps as needed.
Post load for deadlift and time for the WOD. Ex: 435, 4:50 Rx
And coming Saturday… Rise Up: A Scaled Competition!
Divisions: Rx (Intermediate, Beginner)
Event 1 – “Double Flight”
For Time: [20min cap] 200 Double Unders (100 DU , 300 Singles) 100/80 Calorie Row (80/64, 64/48) 150 Double Unders (80 DU, 200 Singles) 80 Toes To Bar (Toes to Ring, Hanging Knee Raise) 100 Double Unders (60 DU, 100 Singles) 60 DB Snatch (50/35) (35/20, 20/15) 50 Double Unders (40 DU, 50 Singles) 40 1-Arm DB Overhead Lunges (50/35) (35/20, Front Rack 20/15)
Score: Time. Ex: 18:45 Rx. If capped 20:00 + 0:01 for each rep not completed. 1 rep for both partners touching the wood wall to finish.
Event 2 – “Lift Off”
On a running clock up to 9 minutes: 60 Deadshot (30/20 @ 10/9ft) (20/15 @ 10/9ft, 15/10 @ 9/8 ft)
Score 2.A = Time. Ex: 2:30 Rx
Then for max load in remaining time: [9min cap] 1 Clean 1 Hang Clean 1 Shoulder to Overhead
Score 2.B : Total weight from each athlete multiplied by Equalizer for divisions. Ex: 185+230 = 415*1.0 = 415 Rx Men
Event 3 – “Beak Tooth”
For Time: [12min cap] 30-20-10 Deadlift (155/105) (120/85, 75/55) Chest to Bar Pull Ups (Jumping C2B Pull Ups, Jumping Pull Ups)
Directly into… 5-10-15 Squat Clean (155/105) (120/85, 75/55) Synchronized Lateral Burpees Over the Bar
Score: Time. Ex: 9:58 Rx. If capped 12:00 + 0:01 for each rep not completed.
Saturday Schedule
8:00 AM Doors Open 8:00 – 8:20 AM Registration and Warm-Up 8:30 AM Welcome and WOD 1 Brief 8:45 AM Event 1 10:15 AM Event 2 11:20 AM Event 3 12:30 PM Awards 1:00 PM Yoga- Maya Nenova
And coming Sunday…
Partner WOD For reps: 3:00 thrusters (65/95 lb) 3:00 pull-ups 2:00 thrusters 2:00 pull-ups 1:00 thrusters 1:00 pull-ups – While Partner 1 works on the thrusters, Partner 2 hangs from the pull-up bar. While Partner 1 is working on the pull-ups, Partner 2 is holding the bar in the front-rack positions. – One partner must always be holding (hang or front-rack hold) while one partner is chipping away at reps. Partners can switch as much as they need to.
6:00a: All Levels CrossFit- Carmen 7:00a: All Levels CrossFit- Carmen 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 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: Weightlifting- David
Workout of the Day (WOD)
For time: [23min cap] 60 sit-ups 50 toes-to-bars 40 GHD sit-ups 30 pull-ups 20 strict pull-ups 10 bar muscle-ups
Post-workout: Accumulate: 40 DB Good Mornings (35/50) 30 Unweighted Jefferson Curls 20 GHD hip and back extensions
Post time for the WOD. Ex: 18:10 Rx
And coming tomorrow…
Pre-workout: Build up to a 5-rep deadlift
“Freestyle Diane” For time: [12min cap] 45 deadlifts (155/225 lb) 45 handstand push-ups – Partition reps as needed.
Post load for deadlift and time for the WOD. Ex: 435, 4:50 Rx
Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free! Event Registration http://bit.ly/CFMRiseUpRegistration2022
Thursday, February 17th 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!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights! Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open
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- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
Pre-workout: On a 5:00 clock: Build up to a 1-rep hang squat clean
