On a running clock, in 14 minutes complete for time: 12-9-6-3 [7min cap] Devil’s Press (50’s/35’s) Burpee Box Jump Overs (24/20) At the 7 minute mark with the remaining time 1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
Upcoming Events
Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Luke 1:00p: Open Gym- Luke 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD “Fire Swamp” AMRAP 20 100/80 Cal Row 50 DB Box Step Over (50/35)(24/20) 100 Toes to Bar
1 partner working at a time. All the reps are team totals. Partition the reps anyway.
Post total reps completed. Ex: 320 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. Bench Press 3×5 3 sets of 5 reps at 75% 1RM
B. 5 Rounds: In a 2 minute window complete… 15 KB Swings (53/35#) (Rx+ 70/53#) 15 Burpees Max Calorie Bike -Rest 2 minutes between rounds
Post load for bench and total calories from bike. Ex: 205#, 72 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
A. 3 Sets AMRAP 4 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 Rx.
Upcoming Events
Thursday, October 17th 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 September BAF Day! We look forward to the next BAF Day in October. 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!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Luke 1:00p: Open Gym- Luke 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD [25 Minute Time Cap]: “U-haul” 5 Rounds 200 Meter Run (each) + 14 Deadlift (50% 1RM) 90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.
Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.
Post time for team to complete all 5 rounds. Ex: 18:34 @ 215# Rx.
Saturday Schedule
8:30a: Open Gym- Luke 9:30a: All Levels CrossFit- Luke 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. 5 Rounds [12min cap] 14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) 20/15 Push Ups
B. Banded Hip/Shoulder Stretches Banded Lat Banded Pec Banded Samson Banded Pigeon
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
A. Power Snatch 5×2 In 10 minutes work up to a heavy 2 rep Start at 60% 1RM Build to 80-90%
B. EMOM 15 Min 1: 15/12 Cal Echo Bike Min 2: 20 Wall Balls (20/14 at 10/9ft) Min 3: 20 Push Ups Min 4: 6 Power Snatch (65% part A) Min 5: Rest
Post load for snatch and a total of fewest reps completed each minute. Ex: 175#, 56 Rx at 115#
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition 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 Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
**Morning classes cancelled due to inclement weather** 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
B. “Nancy” 5 Rounds: [24min cap] 400m Run 15 Overhead Squats (95/65)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition 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 Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD TBA
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. Mixed Carry Front Rack Carry + Suitcase Carry 4 x 100m (change KB position at 50m mark, and add weight each round)
B. 2 Rounds [20min cap] 15 Hand Release Push Ups 20 Medball Over Bar (20/14) 15 Hand Release Push Ups 800m Run with Medball Ball
Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
A. Championship Complex Complete 1 set every 5 minutes for 5 sets 5 Deadlift 4 Hang Power Clean 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Within 1 minute complete the complex. It does not have to be unbroken. Start at 50% 1RM C&J and work up to 75-85% to finish Rest 4 minutes between sets
B. For Time [6min cap] 30/24 Cal Bike 15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
Upcoming Events
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition 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 Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
A. E2MOM 14 Position 1 Power Snatch + Position 2 Power Snatch 3 x 1+1 Power Snatch 2-2-2-2 -Add weight each set -Start at 55% and finish at 85-90%
B. AMRAP 12 3 Power Snatch (115/85) 60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
Upcoming Events
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD AMRAP 20 4 Rounds 10 Toes to Bar 10 Box Jump Overs (24/20) 10 Pull Ups 10 DB Farmers Lunges (50’s/35’s) 3 Rounds 12 Toes to Bar 12 Box Jump Overs (24/20) 12 Chest to Bar Pull Ups 12 DB Front Rack Lunges (50’s/35’s) 2 Rounds 15 Toes to Bar 15 Box Jump Overs (24/20) 15 Bar Muscle Ups 15 DB Overhead Lunges (50’s/35’s)
All rounds are team totals. One partner working at a time. Partition the rounds and reps any way.
Post the rounds and reps completed in the AMRAP. Ex: 9+2 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. Turkish Get Ups 3-3-3-3 (3 reps each arm, add weight each set)
B. 2 Rounds [15min cap] 30 Sumo Deadlift High Pull (53/35) 40 Push Ups 30/21 Cal Echo Bike
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD [30min cap] 1 Round 30 Thrusters (95/65) 40 Bar Facing Burpees 50/40 Cal Echo Bike 2 Rounds 15 Thrusters 20 Bar Facing Burpees 25/20 Cal Echo Bike 3 Rounds 10 Thrusters 15 Bar Facing Burpees 20/16 Cal Echo Bike
Post the time for the WOD. Ex: 22:49 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Luke 11:45a: Yoga- Michael
And coming Sunday…
5 Rounds [25min cap] 50ft Walking Lunge 50ft Leopard Crawl 15/12 Cal Row 12 DB Snatch (50/35) (Rx+ 70/50)
Post time for the WOD. Ex: 21:20 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
B. AMRAP 10 36 Double Unders 9 Wallballs (30/20 at 10/9ft)
Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx
Upcoming Events
Sunday, August 18th Pop Up Bring-A-Friend Day!
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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!
Today’s schedule
6:00a: All Levels CrossFit- Luke 7:00a: All Levels CrossFit- Luke 8:00a: Open Gym- Luke 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD 24-20-16-12-8-4 Rep Rounds [30min cap] Devil’s Press (50’s/35’s) Bar Muscle Ups 4 Rope Climbs Each Round* *All athletes must were long socks or shin guards to protect shins when climbing
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
Post time to complete WOD Ex: 21:10 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
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
4 Rounds For Time: [24min cap] 400m Run 15 Box Jumps (30/24″) 9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 17:10 Rx
Upcoming Events
Sunday, August 18th Pop Up Bring-A-Friend Day!
Thursday, September 19th 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 August BAF Day! We look forward to the next BAF Day in September. 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!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD For Time [24min cap] 30 Burpees Over the Bar Partner Medball Bear Hug 40 Deadlifts (225/155) 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 (225/155) 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- Jeannette 9:30a: All Levels CrossFit- Jeannette 10:30a: All Levels CrossFit- Kevin 11:45a: Yoga- Kevin
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
9a: Weightlifting- Michael 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
3 sets of AMRAP 5 15/12 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
Post rounds and reps for the AMRAP. Ex: 7+10 Rx
Upcoming Events
Saturday, August 10th 31Heroes Charity & Fundraising WOD!! 31Heroes was created to help support the families of those killed in action on 8-6-2011; a date which resulted in our largest loss of life in a single day during the Afghan War as 30 service-members, across 3 branches, and 1 working dog, were killed in action. The fundraiser helps support the families of those lost along with the larger Navy Seal community and also to aid in the treatment of PTSD and Traumatic Brain Injury. Make a donation to support here: https://bit.ly/31Heroes2024CFMFundraisingPage
Thursday, August 15th 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 July BAF Day! We look forward to the next BAF Day in August. 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!
Today’s schedule
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Foundation Division 8 Thrusters or Squats (15/10# Dumbbells) 6 Ring Rows 11 Step Ups (20/16″) 400m Walk or Medball Carry (20/14)
Additional Scaling Options: Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1 Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thruster. Can be modified to Dumbbell Thruster Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12” Box Jumps will be step downs only
