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- 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)
5 sets for load: 3 back squats
Post-workout: Accumulate: 2:00 in a handstand – Stomach facing the wall.
Post load for the squat. Ex: 330#
And coming tomorrow…
Open Workout 22.1Prediction AMRAP 12: 10 burpees to 6″ target 12 alternating DB snatch (35/50 lb)
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- 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: Weightlifting- David
Workout of the Day (WOD)
Pre-workout: For time: 800-m run
3 rounds for time: [15min cap] 200-m run 20 knees-to-elbows 200-m run 20 DB thrusters (25’s/40’s lb)
Post time for 800-m and for the WOD. Ex: 3:32, 13:10 Rx
And coming tomorrow…
5 sets for load: 3 back squats
Post-workout: Accumulate: 2:00 in a handstand – Stomach facing the wall.
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- Michael 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)
5 sets for load: 3 weighted pull-ups
Post-workout Tabata: 8 sets for reps: :20 ring dips – Rest :10
Post load for pull-ups and reps for dips. Ex: 75#, 42 Rx
And coming tomorrow…
Pre-workout: For time: 800-m run
3 rounds for time: [15min cap] 200-m run 20 knees-to-elbows 200-m run 20 DB thrusters (25’s/40’s lb)
Post time for 800-m and for the WOD. Ex: 3:32, 13:10 Rx
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- 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)
Pre-workout: Accumulate with a partner: [10min cap] 60 burpee box jump-overs (20/24 in) – Break up the reps as needed.
10 rounds for time with a partner: [20min cap] 20 double-unders 14/20-cal. row 20 double-unders – Alternate rounds with a partner.
Post time for the bbjo and 10 rounds in the WOD. Ex: 5:48, 15:30 Rx
And coming tomorrow…
5 sets for load: 3 weighted pull-ups
Post-workout Tabata: 8 sets for reps: :20 ring dips – Rest :10
Post load for pull-ups and reps for dips. Ex: 75#, 42 Rx
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
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!
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
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)
Pre-workout: 2 sets: Max unbroken toes-to-bars – Rest 3:00 between sets.
AMRAP 16: 10 sit-ups 8 pull-ups** 6 burpee box step-overs (16/20 in) – One partner working while the other holds a medball (14/20 lb)
Post total t2b and rounds in AMRAP. Ex: 62, 10+2 Rx
And coming tomorrow…
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
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!
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
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Carmen 8:00a: Open Gym- Michael 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: Weightlifting- David
Workout of the Day (WOD)
For time: [25min cap] 5,000-m row *Optionally complete with a partner alternating work and rest *substitute 5,000-m ski, 10-km bike, or 5,000-m run
Post-workout: 1 set: 400-m 2-KB farmers carry (53/70 lb) *Complete in as few sets as possible. *Score the max distance completed in 1 set.
Post time for the WOD and max distance unbroken for farmers carry Ex: 18:55, 200-m Rx
And coming tomorrow…
Pre-workout: 2 sets: Max unbroken toes-to-bars – Rest 3:00 between sets.
AMRAP 16: 10 sit-ups 8 pull-ups** 6 burpee box step-overs (16/20 in) – One partner working while the other holds a medball (14/20 lb)
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!
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
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 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)
For total reps: [30min cap] 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups – Complete 3 sets every 5 minutes to finish under time cap
Post total reps completed. Ex: 123 Rx @ 140#
And coming tomorrow…
For time: [25min cap] 5,000-m row *Optionally complete with a partner alternating work and rest *substitute 5,000-m ski, 10-km bike, or 5,000-m run
Post-workout: 1 set: 400-m 2-KB farmers carry (53/70 lb) *Complete in as few sets as possible. *Score the max distance completed in 1 set.
Post time for the WOD and max distance unbroken for farmers carry Ex: 18:55, 200-m Rx
We know we have them both. We find a way to bring them together!! We are building a team of 60 participants to complete the Open in 2022! Join team CFM and be a part of the Magic!
CFM Upcoming Events
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- 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)
Pre-workout: EMOM 10: 1 back squat – Increase load across as many sets as possible.
Post load for squat and time for the WOD. Ex: 360#, 13:21 Rx
And coming tomorrow…
For total reps: [30min cap] 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups – Complete 3 sets every 5 minutes to finish under time cap
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
