Events

Phoebe

CFM Upcoming Events

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

Workout of the Day (WOD)

Pre-workout:
4 sets:

5 behind-the-neck strict press

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

Scott

CFM Upcoming Events

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: Friday Night Lights Kicks Off!

Workout of the Day (WOD)

– RX –
For time: [12min cap]

21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)

– SCALED –
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (45/65 lb)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (55/85 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (65/105 lb)
Time cap: 12 minutes

– FOUNDATION –
21 bent-over rows
42 jumping jacks
21 thrusters (35/45 lb)
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

Post the time to complete or total reps completed. Add 1 sec for each rep not completed to log in SugarWOD.
Ex1: 9:40 Rx
Ex2: 157 reps. Completed 1 BMU. 59 reps remaining.12:59 Rx

And coming Saturday…

3 rounds for time with a partner: [28min cap]
40/50 cal bike-30/40 cal ski-500-m run relay
21 hang power snatches (55/75 lb)
21 GHD sit-ups
30/40 cal row
21 hang power snatches (55/75 lb)
15 Toes to bar
– Partners alternate work and rest

Post time for the WOD. Ex: 21:54 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Maya Nenova

And coming Sunday…

Pre-workout:
Every 1:30 for 5 sets:

8 heavy KB swings
– Go heavier than you would for a workout.

3 rounds for time: [12min cap]
20 KB deadlifts (35/53 lb)
60 double-unders
100-ft KB farmers carry

Post time for the WOD. Ex: 9:10 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

Liza

CFM Upcoming Events

Friday, March 4th Friday Night Lights (FNL) for Workout 22.2 kicks off at 6 pm! Come cheer on each other members Friday evening as well complete the 1st Open Workout. The theme for week 2 of FNL is Tie Dye and 80’s Vibes. 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: Friday Night Lights Kicks Off!

Workout of the Day (WOD)

Open Workout 22.2
– RX –

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reps for time of: [10min cap]

Deadlifts (155/225 lb)
Bar-facing burpees

– SCALED –
Deadlifts (95/135 lb)
Bar-facing burpees
– Athletes may step over the bar.

– FOUNDATION –
Deadlifts (55/75 lb)
Burpees

Post time for the WOD. Ex: 9:21 Rx

And coming Saturday…

4 rounds for time with a partner: [25min cap]
25 box jumps (30/36 in)
20 front-rack lunges (95/135 lb)
400-m run together
– Partners alternate work and rest

Post time for the WOD. Ex: 19:39 Rx

Saturday Schedule

8:30a: Open Gym- Hailey
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Priscila Baptista

And coming Sunday…

Pre-workout:
5 sets:

:20 max cal./hour pace row
– Rest :40 between sets

AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row

Score highest and lowest cal/hr pace. Post rounds completed in AMRAP.
Ex: 2990, 2872, 5+18 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

Alex

CFM Upcoming Events

Friday, February 25th Friday Night Lights (FNL) for Workout 22.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show 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: Friday Night Lights Kicks Off!

Workout of the Day (WOD)

Open Workout 22.1
– RX –
AMRAP 15:

3 wall walks
12 alternating DB snatches (35/50 lb)
15 box jump-overs (20/24 in)

– SCALED –
3 scaled wall walks
12 alternating DB snatches (20/35 lb)
15 box jump- or step-overs (20/24 in)

– FOUNDATION –
3 bear crawl
12 alternating DB snatches (10/20 lb)
15 box step-overs (12/12 in)

Post the number of reps completed. Ex: 274 Rx.

And coming Saturday…

Pre-workout:
5 sets of the following complex:

10 medicine-ball cleans
10 medicine-ball push presses
50-ft overhead medicine-ball walk
– Complete each complex unbroken.

For time with a partner: [18min cap]
40-30-20

GHD sit-ups while partner holds dead hang
Toes-to-bars while partner holds medball overhead
Wall-ball shots (14/20 lb) (9/10 ft) while partner holds plank

Post time for the WOD. Ex: 13:10 Rx.

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Priscila Baptista

And coming Sunday…

5 sets for load:
5 deadlifts

Post-workout:
Accumulate:

100 front-rack lunges (35’s/50’s lb)

Post load for deadlift. Ex: 410# Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

Coaches Hailey and Carmen

CFM Upcoming Events

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!

Tune in virtually for the Sorting Hat Ceremony today (click here)! PWD: CFM

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

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- Michael
7:00a: All Levels CrossFit- Hailey
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Michael
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

7 sets for load:
3 thrusters

Post-workout:
4 sets for reps:
On a 2:00 clock:

:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
– Rest 1:00 between sets.

Post load for thruster and total floor press reps. Ex: 235#, 64 Rx

And coming Saturday…

EMOM 20 with a partner:
Min. 1 | AMRAP rope climbs
Min. 2 | Cal Row
– Partners alternate work rest on rope climb
– Only 1 partner rows each minute.

Post-workout:
3 sets for quality:

:20 single-arm plank hold (right)
:20 single-arm plank hold (left)
:20 seated L-hold

Score team total rope climbs and fewest cal from each partner.
Ex: 52 rope climbs, 18/16 cals

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova
1:00p: CFM Intramural Sorting Hat Ceremony! (watch live here)

And coming Sunday…

Pre-workout:
On a 8:00 clock:

Build to a heavy 1-rep squat clean
– Compare to 2/2/2022

4 rounds for time: [24min cap]
20 squat cleans (75/115 lb)
800-m run

Post load for clean and time for the WOD. Ex 290#, 20:49 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

Coaches Hailey and Adam

CFM Upcoming Events

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

Kathy

CFM Upcoming Events

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

Facebook Event https://fb.me/e/1JcOArDzJ

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.

Post-workout Tabata:
4 sets for reps:

:20 push-ups
– Rest :10
:20 alternating single-leg V-ups
– Rest :10

Post reps for pull ups and thrusters and reps for push ups and V-ups. Ex: 208, 101 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

Rachel

CFM Upcoming Events

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

Thursday, January 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!

New Year’s Weekend Schedule

Friday: regular morning, noon. Evening classes canceled.
Saturday: 11:30 am Group Class, 12:30 pm Yoga, 1:30 pm Brunch
Sunday: 9:45 am Weightlifting, 11:00 am Group Class, 12 pm Yoga
Monday: Regular Schedule

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick

Workout of the Day (WOD)

Open 13.1
AMRAP 17:

40 burpees
30 snatches (75/45 lb)
30 burpees
30 snatches (135/75 lb)
20 burpees
30 snatches (165/100 lb)
10 burpees
Max snatches (210/120 lb)

Post total reps for AMRAP. Ex: 173 Rx

And coming Saturday…

Team WOD
“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+ w/ 25/15#)
100 m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Saturday Schedule

11:30a: All Levels CrossFit- Michael
12:30p: Yoga- Maya Nenova
1:30p: Brunch

And coming Sunday…

A. Pre-Workout:
EMOM 6:

Minute 1 | 3 wall squats
Minute 2 | :30 triple-under or double-under practice

B. Open 20.2
AMRAP 20:

4 DB thrusters (50/35 lb)
6 toes-to-bars
24 double-unders

Post rounds and reps for AMRAP. Ex: 18+12 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

Glenn

CFM Upcoming Events

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

At Home Workout of the Day (WOD)

Warm-Up
1 set:
30 jumping jacks
10 toe touch + jump
30 skier jacks
10 alternating Cossack squats
30 lateral hops over line
10 leg swings (across body) / leg
30 forward-facing hops over line
10 leg swings (forward & backward) / leg”

A. 2 sets:
15 DB rows / arm (heavy)
Max superman hold
– If needed, substitute a backpack for the DBs

B. 10 x 1:00 rounds:
60-yard shuttle sprints (5 yards, 10 yards, 15 yards)
10 DB deadlifts (or Backpack or 10 Alt Airplanes)
Max jumping lunges
– Rest 2:00

Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)

And coming Saturday… CFM Closed. Try the At Home WOD!

12 Days of CrossFit Bodyweight
12 rounds for time: [25-30min goal]

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post the time to complete the WOD. Ex: 26:10 Rx

And coming Sunday…

A. EMOM 6:
Minute 1 | :15-:30 hollow hold
Minute 2 | :30 handstand walk

B. Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Ex: 124, 105, 510 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam

McKenzie

CFM Upcoming Events

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night at 8:30 pm and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

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: All Levels CrossFit- Brianna
6:00p: Zoom CrossFit– Brianna
8:30p: CFM Movie Premiere for Spider-Man: No Way Home

Workout of the Day (WOD)

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

And coming Saturday…

A. On an 8:00 Clock:
Build to a heavy 1-rep power clean with your partner.

B. Partner WOD
AMRAP 21:

30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.
– All reps are team totals. One partner working at a time.

Post load for power clean and rounds for AMRAP. Ex: 255#, 5+38 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 5 Sets, Each For Time:
150/125m Row, Ski or Bike (2x distance)
– Rest 1:00 between efforts

B. For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

Post fastest and slowest split times. Post load for pull-up and dip.
Ex: :32, :36, 92#, 60#

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista