Partner WOD

CFM Upcoming Events

Thursday, February 21st: 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, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! The 2019 Open begins! 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. The 1st Open workout is released on Thursday, February 21st and continues for 5 weeks with 1 new workout each week. 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 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

Today’s schedule

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

Workout of the Day (WOD)

Partner WOD
2 Rounds
1000m Row*
75 Med Ball Sit Ups
50 Burpees
25 Goblet Squats (70/53)
*[partner not rowing holds med ball in a wall sit]

Post time for the WOD. Ex: 21:10 Rx.

And coming tomorrow…

Open WOD 19.1
A. Rep Rounds For Time [17 Min Time Cap]:
10-20-30-40-50 Wallballs (20/14 to 10/9 ft)
16 Power Cleans (135/95)

B. In Remaining Time [17 Min Time Cap]:
4 RM Clean

Post time to complete WOD or number of reps and load for 4 RM Clean. Ex: 13:37 Rx, 237# Rx

THUR 02.21.19 Bring-A-Friend Day!! Read More »

Saturday Yoga working on breathing, balance, and flexibility.

CFM Upcoming Events

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 30 Med Ball Russian Twists (20/14)

B. 4 Rounds [15min cap]
30 Plate Taps (35/25)
15 KB SDHP (70/53)
10 Box Jumps (24/20)
10 Single Arm KB Overhead Reverse Lunges (70/53) (5L/5R)

Post time for the WOD. Ex: 12:10 Rx.

And coming Saturday…

Partner Eva
5 Rounds
800m Run
30 Kettlebell Swings (70/53)
30 Pull Ups

Partners will split the run in 200m or 400m. Divide KBS and Pull Ups anyway.

Post time for the WOD. Ex: 34:28 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.15.19 Read More »

Barbell warm-up holding the set up position.

CFM Upcoming Events

Wednesday, February 6th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

For Time [28min cap]
600m Run
21-15-9
DB Thruster (35/20’s)
Med Ball Sit Ups (20/14)
400m Run
15-12-9
Slam Balls (30/20)
Toes to Bar
200m Run
12-9- 6
Devil’s Press (35/20’s)
Mountain Climbers (x2)

Post time for the WOD. Ex: 23:47 Rx.

And coming Saturday…

“Infinity War”
Teams of 3
AMRAP 5
600m Run
42 Box Jump Overs
33 Hang Power Cleans (165/115)
-2min rest-
AMRAP 5
60/42 Cal Row
42 Box Jump Overs
33 Hang Power Cleans (155/105)
-2min rest-
AMRAP 5
60/42 Calorie Bike
42 Box Jump Overs
33 Hang Power Cleans (135/95)
-2min rest-
AMRAP 5
600m Ski
42 Box Jump Overs
33 Hang Power Cleans (115/85)
-2min rest-
AMRAP 5
600m Run
42 Box Jump Overs
33 Hang Power Cleans (95/65)

Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch & Mobility- Michael

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p Cancelled Tonight

FRI 02.01.19 Read More »

Jeannette setting up for a max snatch at Graveyard Games 2018

CFM Upcoming Events

Friday, January 25th 7:00 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: Cancelled – CFM at Graveyard Games!! Doors open at 7:00 pm!

Workout of the Day (WOD)

A. For Time
30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

And coming Saturday…

Triple Double
AMRAP 5
150m Run
10 Slam Balls (30/20)
-rest 3 minutes-
AMRAP 5
15/12 Calorie Row
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 3 minutes-
AMRAP 5
8 Devil’s Press (35/20’s)
10 Toes to Bar

Rounds plus reps for each AMRAP. 10m = 1 rep. Ex: 3+20, 3+4, 3+2 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

For Time
60 Overhead Plate Lunges (45/25)
40 Chest to Bar Pull Ups
20 Hang Power Snatches (95/65)
10 Squat Cleans
5 Bar Muscle Ups
100m Sled Push (135/90)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 01.25.19 CFM at Graveyard Games Night Time Edition! Read More »

Besties Bri and Sarah at CFM Social Event

CFM Upcoming Events

Thursday, January 24th: 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!

Today’s schedule

Workout of the Day (WOD)

Buddy-Buddy
Partner WOD
30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]

Post time for the WOD. Ex: 12:30 Rx.

And coming tomorrow…

A. For Time
30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

THUR 01.24.19 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. For Time
15-12-9
Pistols (each leg)
Hang Power Cleans (155/105)
Deficit Push Ups (45/25’s)

B. Midline
Not for time
4 Sets
100m Ski or 15 Cal Bike
10 Bird Dog
15 Hollow Rocks

Post time for the WOD. Ex: 7:30 Rx.

And coming Saturday…

CFM Rise Up Partner Competition!!
Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! Rise Up FB Event
and Details!

Saturday Schedule

8a: Doors Open
09:00: Event 1 – “Morning Juice”
10:40: Event 2 – “Strong Stuff”
11:40: Event 3 – “Talons”

And coming Sunday…

A. 8 Rounds
For Quality
10 Barbell Strict Press (45/35)
10 Shoulder Taps (from push up plank)

B. AMRAP 6
8 Pull Ups
10 Goblet Squats (53/35)
12 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

8:45a: Weightlifting- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 01.11.19 CFM Rise Up Competition Saturday! Read More »

Mr. Anderson getting ready for the CrossFit NYE ball drop!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)

B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]

Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#

And coming Saturday…

TBA

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Ariele

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weighlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.28.18 Read More »

Today’s schedule

Workout of the Day (WOD)

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

And coming Saturday…

“Tag Team WOD Champs”
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35’s)
100 Box Jumps (24/20)

Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

8a: Open Gym- David
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica Miller

And coming Sunday…

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 10.05.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 18 Min AMRAP
200m Run
2 Rope Climbs
15 Box Jumps (24/20)
-Rest 5 minutes-
7 MinAMRAP
50 Double Unders
10 Overhead Squats (135/95)

Post rounds and reps for each WOD (200m = 4 reps) Ex: 5+15 Rx, 4+55 Rx

And coming Saturday…

Partner WOD
For Time
100/80 Calorie Row
800m Run
60 Burpees to Plate (45#)
40 Double DB Clean & Jerk (50/35’s)
20 DB Squat Snatches (50/35)

Post time to complete the WOD. Ex: 22:13 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

TBA

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 09.07.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pietsch
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Erica

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + OHS
5 x 2+2 (increasing)

B. 3 Rounds [16 min cap]
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Single Arm KB OHS
100m Run

Post weight for complex, and time to complete WOD Ex: 185, 9:43 Rx

And coming Saturday…

Partner WOD
For Time (one partner working at a time)
42 Lateral Burpees Over the Bar
42 Power Cleans (135/95)
30 Lateral Burpees Over the Bar
30 Hang Squat Cleans
18 Lateral Burpees Over the Bar
18 Thrusters

Post time to complete the WOD. Ex: 18:19 Rx