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- Brianna 1:00p: Open Gym- Brianna 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Weightlifting- David
Thursday, April 21st CFM 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- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
Pre-workout: 5 sets: 5 broad jumps to cover as much distance as possible.
Thursday, April 21st CFM 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- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
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
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- Carmen 7:00a: All Levels CrossFit- Carmen 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
Workout of the Day (WOD)
For time, with a partner: [20min cap] 30 synchro deadlifts (125/185 lb) 30 synchro bar-facing burpees 400-m run together 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run together 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run together
Post-workout After-party: With a partner: Accumulate: 2:00 GHD superman hold 2:00 superman hold – While one athlete is holding the superman, the other is holding a plate at their chest. (35/45 lb) – The partner on the GHD can not hold unless the plate is off the floor. – Use a plate that allows you to hold for :20-:40 at a time.
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- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Post load for clean and reps for single-leg squats. Ex: 250#, 64 Rx
And coming tomorrow… Bring-A-Friend Day!!
For time, with a partner: [20min cap] 30 synchro deadlifts (125/185 lb) 30 synchro bar-facing burpees 400-m run together 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run together 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run together
Post-workout After-party: With a partner: Accumulate: 2:00 GHD superman hold 2:00 superman hold – While one athlete is holding the superman, the other is holding a plate at their chest. (35/45 lb) – The partner on the GHD can not hold unless the plate is off the floor. – Use a plate that allows you to hold for :20-:40 at a time.
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- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
AMRAP 21: 400/200/100-m run Max-rep strict pull-ups – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Movement Scaling Options
Strict pull-ups | :30-:45 strict pull ups (AMRAP multiple sets) (athletes with less than 7 strict) BAP (heels) BAP (calves) BAP (floor) Ring rows @line Ring rows 1ft bk
Run | Reduce distance 400/300/200/100-m modify bike 32/16/8 cal women, 40/20/10 cal men 400/200/100-m row women 500/250/125-m row men
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 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
5 rounds for time: [30min cap] 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row
🛠SCALING OVERVIEW
In today’s workout, athletes are faced with a good chunk of strict gymnastics work. This volume is crucial to build muscular stamina and strength. Keep the volume relatively high regardless of the scaling option. If you scale the reps, most athletes should perform at least 50 reps of each exercise across the entire workout (10 reps per round). This ensures they still get a good amount of volume in.
Coaches will have a plan for scaling today. We could spend an entire class scaling the handstand push-up and the ring dip, however, we don’t have the time. We recommend athletes pick 1-2 specific scaling options for the strict gymnastics movements today and settle into the best option as soon as possible as we warm-up. Look at the scaling options provided below.
Movement Scaling Options
Strict handstand push-ups | ~1:00 of work Reps (no less than 5/rd) => scale to single-leg variation or add deficit 6-9″ deficit single-leg pike hspu (2/3″) (DSPT) deficit pike hspu (2/3″) (DPT) pike hspu (PT) deficit pike knees (DPK) pike knees (PK) incline push-ups
Strict ring dips | Reps (no less than 10/rd), 10-15 banded strict ring dips (orange/red/blue only) bar dips box-assisted ring dips (straight/bent) straight leg box/bar dips bent knee box/bar dips
Row | scale distance 1,000/800/640/500-m
Post time for the WOD. Ex: 28:10 Rx
And coming tomorrow…
AMRAP 21: 400/200/100-m run Max-rep strict pull-ups – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
Movement Scaling Options
Strict pull-ups | :30-:45 strict pull ups (AMRAP multiple sets) (athletes with less than 7 strict) BAP (heels) BAP (calves) BAP (floor) Ring rows @line Ring rows 1ft bk
Run | Reduce distance 400/300/200/100-m modify bike 32/16/8 cal women, 40/20/10 cal men 400/200/100-m row women 500/250/125-m row men
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 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- Carmen 7:00a: All Levels CrossFit- Carmen 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
Workout of the Day (WOD)
For Load: Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1
Post-workout: 5 sets for height: 3 box jumps – Rest as needed between sets.
Post load for each snatch and box jump height. Ex: 140, 185, 210, 42″
And coming tomorrow… Open Workout Prediction!
Open Workout 22.3 For time: [15min cap] 2 rounds of 100 double unders 21 front rack lunges (65/95 lb) 21 toes-to-bar 21 thrusters (65/95 lb) – Rest 1 minute Then complete 2 rounds of 100 double unders 21 pistols 12 bar muscle ups 21 thrusters (65/95 lb)
Open Workout 22.4 Complete the following complex for max load: [7min cap] 1 deadlift 1 clean 1 hang clean 1 jerk
Post time for the WOD or reps completed and load for complex Ex: 576 Rx, 247 Rx
