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 wear 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
B. 2 Sets For Time [4min cap] 10 Devil’s Press (35’s/25’s) 20/16 Cal Bike Rest 8 minutes between sets
Post load for press and time each set. 160#, 1:42, 1:47 Rx
Upcoming Events
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
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- Kevin 1:00p: Open Gym- Kevin 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD 3 Sets In a 8 minute window complete: 800m Run Relay 40 DB Box Step Over (50’s/35’s at 24/20″) Max Reps Burpee Pull-ups -Rest 2 minute between sets-
All reps are team totals. 1 partner working at a time. Partition the reps any way. While one partner is doing burpee pull-ups the other partner must be touching the box.
Post total reps of steps overs and burpee pull-ups. Ex: 218 Rx
Saturday Schedule
8:30a: Open Gym- Adam 9:30a: All Levels CrossFit- Adam 10:30a: All Levels CrossFit- Kevin 11:45a: Yoga- Kevin
And coming Sunday…
A. Split Stance KB Deadlift 4 x 8/8 add weight each set
B. 4 Rounds [22 min cap] 500m/400m Row 30 Sec Elbow Plank Hold 30 Sec R Side Elbow Plank Hold 30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Stasia
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
Post time for the WOD. 14:20 Rx
Upcoming Events
Saturday, July 27th Deadpool ♥️ Wolverine Partner WOD
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
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- 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…
Deadpool ♥️ Wolverine Partner WOD 5 Rounds [35min cap] 6 Devil’s Press (50’s/35’s) 20/16 Cal Bike 7 Burpee Over Wall (48″) 50m Sandbag Bearhug Carry (150/100) 8 Tire Flips (180)
While one partner is working, the other partner must hold a medball overhead (20/14). All reps and distances are team totals. one partner working at a time. Partition the rounds and reps any way.
Post time to complete WOD. Ex: 27:34 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…
PumpDay For Time [30min cap] 10-9-8-7-6-5-4-3-2-1 Seated DB Arnold Press (50’s/35’s) Single Arm DB Row (each arm) (50/35)
600m Run
10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Push Ups
Post time to complete WOD. Ex: 20:14 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx
Upcoming Events
Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Teams of 3 3 Rounds [25min cap] 150m Sled Push (250/180) 30 Synchronized Bar Facing Burpees 21 Thrusters (155/105)
One person working at a time on sled push and thrusters. 2 athletes synchronized for each burpee rep. All reps are team totals. Partners may partition the reps anyway and switch out the working partner at any time.
Post time to complete WOD. Ex: 20:50 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. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53’s/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=1) -2 min rest- Kettlebell Deadlifts (53’s/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. Snatch Complex E3MOM [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set Start at 50% 1RM snatch and build to 75-80% Complete the complex unbroken
B. 4 Rounds [10min cap] 5 Hang Power Snatches (120/85)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
Upcoming Events
Thursday, July 18th: 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 June BAF Day! We look forward to the next BAF Day in July. 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, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
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…
Got Your Back Partner WOD 3 Rounds [30min cap] 20 Alternating Clean & Jerks (155/105) 20 Burpees while partner holds bar at deadlift hang 20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack 20 Burpees while partner holds bar overhead
Post time for the WOD. Ex: 22:40 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 1-1-1-1-1
B. AMRAP 5 20 Box Jumps (24/20) 20 Push Ups -2 min rest- AMRAP 5 15 KB Sumo Deadlift High Pull (70/53) 15 Toes to Bar -2 min rest- AMRAP 5 10 Power Clean (135/95) 10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Thursday, July 18th: 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 June BAF Day! We look forward to the next BAF Day in July. 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, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
Today’s schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Power Snatch 4 sets of 2 reps 75% of 1RM Stay at the same weight for all sets Complete the set unbroken touch and go Rest 2 minutes between sets
B. 5 sets for total calories In a 2 minute window: 10 Power Snatch (120/85) (Rx+ 135/95) 10 Burpees Over Bar Max Calorie Row Rest 2 minutes between sets
Post load for snatch and total calories on the row. Ex: 170#, 88 Rx
And coming Saturday…
Partner WOD 2 Rounds For Time [24min cap] 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 100m Farmer’s Carry (105’s/70’s) 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 30/24 Cal Bike
All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.
Post the time to complete the WOD. Ex: 16:33 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press/DB Row Bench Press 3-3-3-3-3 Single Arm DB Row 5 x 8/8 *Superset Bench and DB row
B. AMRAP 16 10 Push Ups 15 Air Squats 20 KBS (53/35) 100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Kevin 12:15p: Yoga- Michael
Saturday, June 29th: Captain America Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Saturday morning for this superhero themed WOD! Tape hands / use gloves for boxing. Wear red, white, and blue!
Thursday, July 18th: 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 June BAF Day! We look forward to the next BAF Day in July. 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, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!
CFM 4th Of July Schedule
Wednesday 7/3: Regular Schedule Thursday 7/4: 7-9a Open Gym Friday 7/5: 8:30a Open Gym, 9:30a Group Class, 4:30p Open Gym, 5:30p Group Class Saturday 7/6: Resume Regular Schedule
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
Workout of the Day (WOD)
A. For Time [14min cap] 50′ Handstand Walk 21 C2B Pull Ups* 50′ Handstand Walk 15 C2B Pull Ups 50′ Handstand Walk 9 C2B Pull Ups 50′ Handstand Walk *(Rx+ 12-9-6 Bar Muscle Ups)
B. Cluster (Squat Clean Thruster) 5 sets of 2 reps Complete 1 set every 2 minutes Start at 50% max C&J and build to 70-80%
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
Squat Clean Thruster: In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. The bar starts on the ground. The hip crease must pass below the knees. The movement from the squat to extension overhead must be performed in one fluid motion without stopping or segmenting at the shoulders. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. A jerk or re-dip of the knees is not permitted to finish the lockout. Touch and go is permitted. No bouncing.
And coming Saturday…
Captain America Partner WOD 20 Minute AMRAP 4 Jab-jab-cross-elbow-elbow-knee-knee 6 Archer Pull Ups (3 per side alt) 8 Overhead Walking Lunges with plate (45/35) 200m run 20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round). Ex: 9+8 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 5-5-5-5-5
B. EMOM 16 Min 1: 10 DB Deadlift (50’s/35’s) Min 2: 10 DB Front Squat (50’s/35’s) Min 3: 12/9 Calorie Row Min 4: Rest
Post weight for heaviest weight for bench press and lowest reps completed for the EMOM Ex. 235#, 10-10-12 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
