5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.2 Live Announcement
Thursday, September 19th Bring-A-Friend Day! 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!
Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2020 Open!!
Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
Bring-A-Friend Day!
Partner WOD
AMRAP 24
20 Partner Med Ball Sit Ups (20/14)
20 Burpees**
20 Slam Balls (30/20)
50/40 Cal Row
1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.
Post rounds and reps for the WOD. Ex: 3+69 Rx
And coming tomorrow…
A. Power Clean: 4 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)
Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
3:30p: Open Gym- Neal
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon
Workout of the Day (WOD)
Bring-A-Friend Day
Partner WOD
5 Rounds [10min cap]
20 Single DB Hang Clean & Jerk (50/35)
20 Pull Ups (Rx+ 30)
-at 10min- 4 Rounds [10min cap]
200m Relay (partner 1 goes then parter 2 = 1 round)
-at 20min- 42-30-18 [10min cap]
Deadlifts (185/125)(Rx+225/175)
Burpees Over the Bar
Partner Med Ball Sit Ups (20/14)
All reps team totals. One partner working at a time. Partner may partition the rounds and reps any way except for the run which they must alternate runs.
Post time for each WOD or reps completed.
Ex 8:40, 7:25, 78 Rx
And coming tomorrow…
WZA OC 1
AMRAP 9
3-6-9-12-15-18-21…
Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)
Post total reps in AMRAP. Ex: 260 Rx
CFM Upcoming Events
Thursday, August 22nd 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!
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
Partner WOD
Chippy Chipperooski
AMRAP 20
90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Sit Ups after EACH movement]
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx
And coming tomorrow…
A. Snatch
15min to work to 1RM Snatch
(Power or Squat)
B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)
Post load for snatch and time for the WOD. 220#, 11:20 Rx
CFM Upcoming Events
Saturday, August 3rd CFM Pool Party at Nancy and Noel’s!!
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
#tbt Dez and Heidi finishing the workout together. Fist bumps for a WOD well done.
Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
AMRAP 20
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)
1 partner working at a time. All rounds and reps are team totals.
Post rounds + reps for AMRAP. Ex: 4+34 Rx.
And coming tomorrow…
A. E3MOM 12
Min 1 – 5 Thrusters
Min 2 – 8 Bent Over Barbell Rows (same bar as thrusters)
Min 3 – Rest
B. 5 Rounds
7 Shoulder to Overhead (155/105)
3 Rope Climbs
30 Double Unders
Post load for thrusters and time for the WOD.
Ex: 125#, 9:50 Rx
CFM Upcoming Events
Thursday, June 20th 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!
Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Registration is open through 6/23 and athletes can purchase a single session from the calendar. #buildyourengines. Register here and improve your running and conditioning!
Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!
Remember the fallen
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
Coach Pietsch and Damon from team Double Trouble twining it up on the podium. #twinning #winning #bigtrouble #partnerwod #bringafriend
CFM Upcoming Events
Thursday, April 18th Bring-A-Friend Day! 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, April 18th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!
Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!
Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!
Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!
Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
Bring A Friend Day!!
A. 500m Row For Time
B. Partner WOD
16 Minute AMRAP
3000 meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx
And coming tomorrow…
A. Weighted Pull Ups
5-4-3-2 Increasing weight
B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)
Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch
Workout of the Day (WOD)
Bring-a-Friend Day
2 Rounds [30min Cap]
400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar
Post time to complete WOD. Ex: 24:36 Rx
And coming tomorrow…
A. Snatch Complex
Position 1 (High Hang) Power Snatch + Overhead Squat
4 x 2+2 (building in weight)
B. For Time
10-9-8-7-6-5-4-3-2-1
Ring Dips (Rx+ Muscle Up into Dips)
Alternating Pistols (reps are each leg)
Post heaviest snatch complex and time to complete WOD. Ex: 135#, 8:42 Rx
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Anthony
Workout of the Day (WOD)
A. 5 Rounds [18min Cap]
8 Sumo Deadlift High Pull (95/65)
8 Toes to Bar
8 Barbell Overhead Lunges (95/65)(total steps)
200m Run
B. Snatch Complex [10min to est heavy]
3 Position Snatch
Work to a Heavy Complex for the day
Sqaut snatch from position 1, then from position 2, fianlly from position 3 (ground)
Post time for WOD and load for Snatch Complex. Ex. 11:15 Rx, 145#
Thursday, July 26th:Â Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, August 11th:Â 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Deadlift
Every 30 seconds for 6 minutes
2 reps @ 70% of 1RM
B. Partner WOD
5 Rounds For Time
20/15 Cal Row**
15 Situps w/ Slam Ball (20/15)
20 Partner Slam Ball Chest Pass (20/15) 6ft
15 Kettlebell Deadlift (24/16’s)
**Partner must maintain a push up plank position with toes on the Slam Ball while other partner rows, if plank is not maintained, rower must stop.
Post weight for deadlift and time to complete WOD. Ex: 345#, 13:47 Rx.
And coming tomorrow…
3 Rounds For Time
200m Run
20 Wall Balls (20/14)
10 Handstand Push Ups
20 Alternating DB Snatch (50/35)
200m Run
10 Wall Balls
5 Handstand Push Ups
10 Alternating DB Snatch (50/35)
