Partner WOD

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

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

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

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

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