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)
A. Pre-workout: On a 6:00 clock: Build up to a max-height seated box jump
B. 10 sets for load: 2 back squats *complete 1 set every 2:00 *all sets same weight 85-90% 1RM
Post height for jump and weight for squat. Ex: 39″, 330#
And coming tomorrow…
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
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 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- 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)
A. 4 rounds for reps: 3:00-cal. row 1:00 muscle-ups
B. Post-workout: On a 8:00 clock: 5 sets for load: 5 strict weighted pull-ups *increase load each set
Post total cals and muscle-ups and load for pull-ups. Ex: 202, 22, 53#
And coming tomorrow…
A. Pre-workout: On a 6:00 clock: Build up to a max-height seated box jump
B. 10 sets for load: 2 back squats *complete 1 set every 2:00 *all sets same weight 85-90% 1RM
Post height for jump and weight for squat. Ex: 39″, 330#
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- Adam
Workout of the Day (WOD)
On a running clock: [0:00-25:00] For time: [17min cap] 100 double-unders 21 front squats (115/75 lb) 21 push presses (115/75 lb) 100 double-unders 15 front squats 15 push presses 100 double-unders 9 front squats 9 push presses
Rest from 17:00-20:00
Post-workout: 20:00-25:00 On a 5:00 clock: Build up to a 1-rep clean and jerk
Post time for the WOD and load for C&J. Ex: 12:09 Rx, 252#
And coming tomorrow…
A. 4 rounds for reps: 3:00-cal. row 1:00 muscle-ups
B. Post-workout: On a 8:00 clock: 5 sets for load: 5 strict weighted pull-ups *increase load each set
Post total cals and muscle-ups and load for pull-ups. Ex: 202, 22, 53#
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- 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)
A. Pre-workout: On a 8:00 clock: Build up to a 2-rep power snatch
B. For time: [12min cap] 21-15-9 Snatches (115/75 lb) Box jumps (24/20 in)
Score load for snatch and time for the WOD. Ex: 180#, 7:49 Rx.
And coming tomorrow…
On a running clock: [0:00-25:00] For time: [17min cap] 100 double-unders 21 front squats (115/75 lb) 21 push presses (115/75 lb) 100 double-unders 15 front squats 15 push presses 100 double-unders 9 front squats 9 push presses
Rest from 17:00-20:00
Post-workout: 20:00-25:00 On a 5:00 clock: Build up to a 1-rep clean and jerk
Post time for the WOD and load for C&J. Ex: 12:09 Rx, 252#
Saturday, January 22nd We will be teaching a Yoga inspired “Stretch & Smash” class at 11:45 am at CFM. This is a great opportunity to learn tools for recovering from tough workouts and daily maintenance to keep us injury free and performing at our best. Reserve your class in advance online! Facebook Event: https://www.facebook.com/events/642991687041275
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 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- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit- Cameron
Workout of the Day (WOD)
A. Pre-workout: 5 sets: 50-ft. handstand walk
B. Open 15.4 AMRAP 8: 3 handstand push-ups 3 cleans (185/125 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Score distance walked and rounds and reps for the WOD. Ex: 250-ft, 7+15 Rx.
And coming Saturday…
A. Pre-workout: 5 sets: Set 1 | 18/13-cal. row Set 2 | 21/15-cal. row Set 3 | 23/18-cal. row Set 4 | 21/15-cal. row Set 5 | 18/13-cal. row – Rest 1:00 between sets
B. 5 rounds for time with a partner: [25min cap] 30/24-cal. row 18 burpee box jump-overs (24/20 in) 2 legless rope climb (15 ft)* – Partners alternate work and rest.
*Athletes must wear long socks or shin protection to climb the rope
Post time for the WOD. Ex: 22:10 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. 4 rounds for time: [20min cap] 100-m lunge 300-m run – Wear a vest or carry an object 20/14 lb
A. Post-workout: For time: [10min cap] 5-10-15-20-25-20-15-10-5 double-unders sit-ups
Post time for each WOD. Ex: 16:10 Rx, 7:10 Rx
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
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)
2 rounds for time with a partner: [20min cap]
*RX* 50 partner alt synchronized sit-ups w/ slamball (30/20)* 75 slamball deadlift (30/20) 100 lunges with slamball (30/20) *One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.
*RX+* 50 synchronized alt weighted GHD sit-ups (30/20 slamball)* 75 dumbbell deadlift (50’s/35’s) 100 single-leg squats *One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.
– Partners alternating work rest except when synchronized – All the reps are team totals
Post the time to complete the WOD. Ex: 16:54 Rx
And coming tomorrow…
A. Pre-workout: 5 sets: 50-ft. handstand walk
B. Open 15.4 AMRAP 8: 3 handstand push-ups 3 cleans (185/125 lb) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Score distance walked and reps for the WOD. Ex: 250-ft, 132 Rx.
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- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Pre-workout Tabata: 8 sets for reps: :20 alternating single DB hang clean and jerk (50/35) (Rx+ 70/50) – Rest :10
B. 7 sets for load: 1 thruster/push press/push jerk/split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Post reps for tabata and load for press complex. Ex: 50 Rx, 240#
And coming tomorrow… Bring-A-Friend Day!!
2 rounds for time with a partner: [20min cap]
*RX* 50 partner alt synchronized sit-ups w/ slamball (30/20)* 75 slamball deadlift (30/20) 100 lunges with slamball (30/20) *One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.
*RX+* 50 synchronized alt weighted GHD sit-ups (30/20 slamball)* 75 dumbbell deadlift (50’s/35’s) 100 single-leg squats *One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.
– Partners alternating work rest except when synchronized – All the reps are team totals
Thursday, January 20th 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 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!
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!
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 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)
A. For time: [16min cap]* 50-35-20 Wall balls (20/14 lb) (10/9 ft) Pull-ups
B. Post-workout: Accumulate: 50 alternating single-leg toes-to-bars
*7min cap on round 1. Move to round 2 and scale if capped.
Post time for the WOD and max alt toes-to-bar unbroken. Ex: 9:21, 38 Rx.
And coming tomorrow…
A. Pre-workout Tabata: 8 sets for reps: :20 alternating single DB hang clean and jerk (50/35) (Rx+ 70/50) – Rest :10
B. 7 sets for load: 1 thruster/push press/push jerk/split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Post reps for tabata and load for press complex. Ex: 50 Rx, 240#
Thursday, January 20th 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 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!
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!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 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
Workout of the Day (WOD)
A. Pre-workout: On a 10:00 clock: Build up to a 2-rep power clean
B. AMRAP 15: 1 deadlift (275/185 lb) 100-ft shuttle run 2 deadlifts 200-ft shuttle run 3 deadlifts 300-ft shuttle run 4 deadlifts 400-ft shuttle run
– Continue adding one rep to the deadlifts and 100-ft to the run after each round. – 100-ft shuttle run is 50-ft down and 50-ft back
Post load for clean and rounds and reps for the AMRAP (every 50-ft = 1 rep). Ex: 265#, 10+15 Rx.
And coming tomorrow…
A. For time: [16min cap]* 50-35-20 Wall balls (20/14 lb) (10/9 ft) Pull-ups
B. Post-workout: Accumulate: 50 alternating single-leg toes-to-bars
*7min cap on round 1. Move to round 2 and scale if capped.
Post time for the WOD and max alt toes-to-bar unbroken. Ex: 9:21, 38 Rx.
Thursday, January 20th 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 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!
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!
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- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit- Jeannette
Workout of the Day (WOD)
A. Pre-workout: On a 10:00 clock: Build up to a 5-rep overhead squat (from the ground)
B. AMRAP 10: 3 overhead squats (115/75 lb) 30 double-unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders – Continue adding 3 reps to the overhead squats each round.
Score load for 5 rep overhead squat and rounds for AMRAP. Ex: 240, 8+34 Rx
And coming Saturday…
Partner 2021 CrossFit Games Event 10 For time: [32min cap] 30 synchronized toes-to-bars 1.5-mile run together 15 synchronized toes-to-bars 15 toes-to-bar 1.5-mile run 30 toes-to-bar – All distances and reps team totals – Partners alternate work rest when not synchronized
Post time for the WOD. Ex: 24:49 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Stretch & Mobility- Michael
