Thursday, February 21st: 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!
Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! The 2019 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 21st and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2019 Open!!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
Partner WOD
2 Rounds
1000m Row*
75 Med Ball Sit Ups
50 Burpees
25 Goblet Squats (70/53)
*[partner not rowing holds med ball in a wall sit]
Post time for the WOD. Ex: 21:10 Rx.
And coming tomorrow…
Open WOD 19.1
A. Rep Rounds For Time [17 Min Time Cap]:
10-20-30-40-50 Wallballs (20/14 to 10/9 ft)
16 Power Cleans (135/95)
B. In Remaining Time [17 Min Time Cap]:
4 RM Clean
Post time to complete WOD or number of reps and load for 4 RM Clean. Ex: 13:37 Rx, 237# Rx
Thursday, February 21st: 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. AMRAP 10
30 Double Unders (each round)
3-6-9-12-15…
Power Cleans (115/75)
B. EMOM 12
Min 1 – DB Bench Press
Min 2 – Strict Pull Ups
MIn 3 – Rest
Post rounds + reps for the AMRAP. Ex: 5+40 Rx.
And coming tomorrow… Bring-A-Friend Day!
Partner WOD
2 Rounds
1000m Row*
75 Med Ball Sit Ups
50 Burpees
25 Goblet Squats (70/53)
*[partner not rowing holds med ball in a wall sit]
Thursday, February 21st: 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch
15min to work to a 1RM
B. 15-12-9-6-3
Lateral Burpees Over the Bar
Thrusters (95/65)
Post load for snatch and time for WOD. Ex: 205#, 6:10 Rx
And coming tomorrow…
A. AMRAP 10
30 Double Unders (each round)
3-6-9-12-15…
Power Cleans (115/75)
B. EMOM 12
Min 1 – DB Bench Press
Min 2 – Strict Pull Ups
MIn 3 – Rest
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
3 Rounds [10min cap]
30 Box Jumps (24/20)
30 Slam Ball Squat Cleans (30/20)
-rest 3min-
5 Rounds [10min cap]
20 Single Arm KB Hang Snatches (53/35)
20 Slam Balls (30/20)
-rest 3min-
AMRAP 10
15 Toes to Bar
15/12 Calorie Row
5 Devil’s Press (35/20’s)
Post time for each WOD and rounds and reps for final AMRAP.
Ex: 9:10, 8:45, 4+6 Rx.
And coming tomorrow…
A. Snatch
15min to work to a 1RM
B. 15-12-9-6-3
Lateral Burpees Over the Bar
Thrusters (95/65)
Post load for snatch and time for WOD. Ex: 205#, 6:10 Rx
Thursday, February 21st: 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!
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 30 Med Ball Russian Twists (20/14)
B. 4 Rounds [15min cap]
30 Plate Taps (35/25)
15 KB SDHP (70/53)
10 Box Jumps (24/20)
10 Single Arm KB Overhead Reverse Lunges (70/53) (5L/5R)
Post time for the WOD. Ex: 12:10 Rx.
And coming Saturday…
Partner Eva
5 Rounds
800m Run
30 Kettlebell Swings (70/53)
30 Pull Ups
Partners will split the run in 200m or 400m. Divide KBS and Pull Ups anyway.
Post time for the WOD. Ex: 34:28 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
Thursday, February 21st: 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.
Thursday, February 21st: 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr Jackie
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
EMOM 32
Min 1 – 200/150m Run
Min 2 – 30 sec Chin Over Bar Hold
Min 3 – 20 Jump Lunges
Min 4 – 30 sec Handstand Hold
Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.
8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights
The 2019 Open begins soon!
CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social after the workouts. The 1st Open workout is released on Thursday, February 21st and continues for 5 weeks with 1 new workout each week.
Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM 3 months or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Each workout has an Rx and Scaled option so you can find the level that will be challenging for your each week.
Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!
1. Experience the adrenaline rush of competition.
So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.
And what better place to step outside your comfort zone than within the familiar walls of CFM and your workout buddies?
2. Meet your fellow Athletes.
We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock-full of all the people with whom you share at least one very key interest.
3. Break through mental and physical barriers.
Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.
4. You’re signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.
Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There’s never a dull moment under the lights.
5. See your coaches walk the walk.
Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!
6. Because you’re good enough.
The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.
7. It just might inspire you or you might inspire others.
No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.
8. This is a journey, and we’re on it together!
2019 Open Schedule
Thursday, Feb 21at at 8pm: 1st Open Announcement at CFM! Each Thursday The Open will be announced at 8pm and we will have open gym from 8:30-9 pm to test the workouts.
Friday, Feb 22nd at 7 pm: 19.1 FNL
Friday, Mar 1st at 7 pm: 19.2 FNL
Friday, Mar 8th at 7 pm: 19.3 FNL
Friday, Mar 15th at 7 pm: 19.4 FNL
Friday, Mar 22nd at 7 pm: 19.5 FNL
Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!
Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.
Thursday, February 21st: 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
EMOM 32
Min 1 – 200/150m Run
Min 2 – 30 sec Chin Over Bar Hold
Min 3 – 20 Jump Lunges
Min 4 – 30 sec Handstand Hold
Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex
Power Clean + Front Squat + Jerk
4 x 1+3+2
Work to a heavy complex for the day
B. 5 Rounds [20 min cap]
15 Slam Balls (30/20)
12 Toes to Bar
9 Burpees
30 Double Unders
Post load for complex and time for the WOD. Ex: 245#, 14:40 Rx