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)
Pre-workout: Accumulate: 20 shoulder taps (holding a plank) 20 shoulder taps (holding a pike) 20 shoulder taps (upside down, belly to wall) 20 shoulder taps (upside down, back to wall) 20 shoulder taps (upside down, freestanding)
AMRAP 15: 15 DB rows, left arm (35/50 lb) 15 DB rows, right arm 50-ft handstand walk
Post rounds and reps for the AMRAP. Ex: 5+10 Rx
And coming Saturday…
For time with a partner: [15min cap] 36 synchronized burpees 12 clean and jerks (155/225 lb) 30 synchronized burpees 10 clean and jerks 24 synchronized burpees 8 clean and jerks -Split the clean and jerks as needed.
Post-workout: 5 sets: 1 clean-grip deadlift 1 clean pull 1 power clean – Increase load across as many sets as possible.
Post time for the WOD and load for the complex. Ex: 11:49 Rx, 245#.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
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
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
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!
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.
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
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!
– 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
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
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
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
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.
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- Cameron 7:00a: All Levels CrossFit- Cameron 8:00a: Open Gym- Cameron 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Brianna 5:00p: All Levels CrossFit- Brianna 6:00p: All Levels CrossFit- Brianna 6:00p: Zoom CrossFit- Brianna
Workout of the Day (WOD)
A. Pre-workout: EMOM 5: 1-5 wall walks
B. 5 rounds for time: [17min cap] 1:00 handstand hold 21 toes-to-bars
Post total walk walks and time for the WOD. Ex: 21, 12:30 Rx
And coming Saturday…
For time with a partner: [34min cap] 50/40-cal bike 60 KB swings (32/24 kg) 1,000/800-m row 50 wall-ball shots (20/14 lb) 400-m run together 40 pull-ups 500/400-m ski 60 KB swings (32/24 kg) 1,000/800-m row 50 wall-ball shots (20/14 lb) 400-m run together 40 pull-ups *partners alternate work and rest except on run *all reps and distances are team totals
Post time for the WOD. Ex: 26:16 Rx
Saturday Schedule
8:30a: Open Gym- Carmen 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Stretch & Mobility- Michael
And coming Sunday…
A. Pre-workout Tabata: 8 sets for reps: :20 alternating DB snatches (50/35) – Rest :10
B. For load: Overhead squats 5-5-5 Snatch balances 3-3-3 Hang squat snatch 1-1-1
Post total reps for tabata and loads for each lift. Ex: 60, 210#, 205#, 200#
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
