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- Carmen 7:00a: All Levels CrossFit- Carmen 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 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- Michael
Workout of the Day (WOD)
AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 bar muscle-ups 10 left-arm DB overhead squats 15 toes-to-bars
Post rounds and reps in the AMRAP. Ex: 4+20 Rx
And coming tomorrow…
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
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- 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- Cameron 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Weightlifting- David
Workout of the Day (WOD)
8 sets for load: 2 front squats
Post-workout: 2 sets for quality: 20 banded side-steps (moving right) 20 green banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/leg
Post load for heaviest and lightest front squat. Ex: 320, 265
And coming tomorrow…
AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 bar muscle-ups 10 left-arm DB overhead squats 15 toes-to-bars
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- Michael 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
Pre-workout Tabata: 8 sets for reps: :20 double-unders – Rest :10 – Compare to Jan. 4, 2022
5 rounds for time: [12min cap] 35 double-unders 200-m run
Post total double-unders from Tabata and time for the WOD. Ex: 274, 7:29 Rx
And coming tomorrow…
8 sets for load: 2 front squats
Post-workout: 2 sets for quality: 20 banded side-steps (moving right) 20 green banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/leg
Post load for heaviest and lightest front squat. Ex: 320, 265
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- 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: With a partner accumulate : 50 GHD hip extensions 50 good mornings (35/45) – One partner holds a plank while the other partner performs hip extensions/good mornings. – Partners may switch as much as they’d like. – Partition the reps anyway
3 rounds for time: [15min cap] 25 deadlifts (155/225 lb) Round 1 | 400/500-m row Round 2 | 400m run Round 3 | 800/1,000-m bike *Optional sub for any round | 400/500-m ski
Post time for the WOD. Ex: 10:30 Rx
And coming tomorrow…
Pre-workout Tabata: 8 sets for reps: :20 double-unders – Rest :10 – Compare to Jan. 4, 2022
5 rounds for time: [12min cap] 35 double-unders 200-m run
Post total double-unders from Tabata and time for the WOD. Ex: 274, 7:29 Rx
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
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.
6:00a: All Levels CrossFit- Carmen 7:00a: All Levels CrossFit- Carmen 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 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: Weightlifting- David
Workout of the Day (WOD)
For time: [23min cap] 60 sit-ups 50 toes-to-bars 40 GHD sit-ups 30 pull-ups 20 strict pull-ups 10 bar muscle-ups
Post-workout: Accumulate: 40 DB Good Mornings (35/50) 30 Unweighted Jefferson Curls 20 GHD hip and back extensions
Post time for the WOD. Ex: 18:10 Rx
And coming tomorrow…
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
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 Novice/Scaled/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
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 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
Pre-workout: On a 5:00 clock: Build up to a 1-rep hang squat clean
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 Novice/Scaled/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
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- Michael 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
4 sets: AMRAP 3: Buy in: 30/22-cal. row 12 burpees to a target 12 chest-to-bar pull-ups – Rest 1:00 between each AMRAP – Pick up exactly where you leave off.
For time: [26min cap] 400-m run Rest 1:00 800-m run Rest 2:00 1,200-m run Rest 3:00 1,600-m run
Post rounds for AMRAP and time for the run. Ex: 4+8 Rx, 24:20
And coming tomorrow…
Pre-workout: On a 5:00 clock: Build up to a 1-rep hang squat clean
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 Novice/Scaled/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
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- 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 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: 4 sets for reps: :20 plate hops in/out (45/25 lb) – Rest :40 – Focus on fast feet and getting as many reps as possible.
5 x 2:00 rounds: 20 DB box step-ups (35/50 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds – For step ups hold two dumbbells in farmer’s carry
Post reps for hops and push press. Ex: 84, 84 Rx
And coming tomorrow…
4 sets: AMRAP 3: Buy in: 30/22-cal. row 12 burpees to a target 12 chest-to-bar pull-ups – Rest 1:00 between each AMRAP – Pick up exactly where you leave off.
For time: [26min cap] 400-m run Rest 1:00 800-m run Rest 2:00 1,200-m run Rest 3:00 1,600-m run
Post rounds for AMRAP and time for the run. Ex: 4+8 Rx, 24:20
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 Novice/Scaled/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
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- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Brianna 5:00p: All Levels CrossFit- Brianna 6:00p: All Levels CrossFit- Brianna 6:00p: Zoom CrossFit- Brianna
Workout of the Day (WOD)
A. Pre-workout: EMOM 5: 1-5 wall walks
B. 5 rounds for time: [17min cap] 1:00 handstand hold 21 toes-to-bars
Post total walk walks and time for the WOD. Ex: 21, 12:30 Rx
And coming Saturday…
For time with a partner: [34min cap] 50/40-cal bike 60 KB swings (32/24 kg) 1,000/800-m row 50 wall-ball shots (20/14 lb) 400-m run together 40 pull-ups 500/400-m ski 60 KB swings (32/24 kg) 1,000/800-m row 50 wall-ball shots (20/14 lb) 400-m run together 40 pull-ups *partners alternate work and rest except on run *all reps and distances are team totals
Post time for the WOD. Ex: 26:16 Rx
Saturday Schedule
8:30a: Open Gym- Carmen 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Stretch & Mobility- Michael
And coming Sunday…
A. Pre-workout Tabata: 8 sets for reps: :20 alternating DB snatches (50/35) – Rest :10
B. For load: Overhead squats 5-5-5 Snatch balances 3-3-3 Hang squat snatch 1-1-1
Post total reps for tabata and loads for each lift. Ex: 60, 210#, 205#, 200#
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
