8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights
The 2020 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, October 10th and continues for 5 weeks with 1 new workout each week.
#cfmstrong on 3-2-1!
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.
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?
Kathy and NancyWatching the Open at FNL!
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.
Akins kippin’ it real big
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.
Achieve new heights of your fitness with the support of our community.
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!
Coach Mike and Travis taking a selfie after the WOD
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, PR lift, etc.
The excitement of FNL!Celebrate each workout with your friends!
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!
Travis and AshliIt’s not an official CFM Team photo if Mike doesn’t take his shirt off.
2020 Open Schedule
Thursday, October 10th 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, Oct 11th at 5:30 pm: 20.1 FNL
Friday, Oct 18th at 5:30 pm: 20.2 FNL
Friday, Oct 25th at 5:30 pm: 20.3 FNL
Friday, Nov 1st at 5:30 pm: 20.4 FNL
Friday, Nov 8th at 5:30 pm: 20.5 FNL
Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!
Thursday, September 19th Bring-A-Friend Day! 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, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
Today’s schedule
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pull ups
5-5-5-5 increasing weight
B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14#) to 10ft
60 second plank hold toes on Medball
Post load for pull up and time for the WOD. Ex: 55#, 17:21 Rx
And coming tomorrow…
“Raising the Bar”
9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges
5 Shoulder to Overhead
Thursday, September 19th Bring-A-Friend Day! 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, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
Today’s schedule
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Michael
4:30: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)
B. 3 Rounds For Time [6min cap]
5 Power Cleans (205/135)
13 Kettlebell Swings (35/26)
13 KB Russian Twists (R+L=1)
C. Core Cash Out [Not for time]
2 Rounds
13/13 KB Slashers (35/26)
13 Scissor Kicks (R+L=1)
Post load for clean and time for the WOD. Ex: 215#, 4:23 @ 185#,35#
And coming Saturday…
Partner WOD
10 Rounds [24min cap]
4 Bar Muscle Ups
6 Toes to Bar
8 Deadlifts (225/155)
24 Jumping Lunges
All the rounds and reps are team totals. Partners may partition the rounds and reps any way. One partner working at a time.
Post time for the WOD. Ex: 18:18 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)
B. 2 Rounds [15min cap]
30 Kettlebell Swings (53/35)
40 Push Ups
30/21 Cal Row
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal
Thursday, September 19th Bring-A-Friend Day! 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, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Front Squat
20min to establish 1RM
B. AMRAP 12
6 Squat Snatches (95/65) (Rx+ 135/95)
6 Pull Ups (Rx+ Chest to Bar)
Post load for squat and rounds for AMRAP. Ex: 345#, 8+3 Rx+
And coming tomorrow…
A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)
B. 3 Rounds For Time [6min cap]
5 Power Cleans (205/135)
13 Kettlebell Swings (35/26)
13 KB Russian Twists (R+L=1)
C. Core Cash Out [Not for time]
2 Rounds
13/13 KB Slashers (35/26)
13 Scissor Kicks (R+L=1)
Post load for clean and time for the WOD. Ex: 215#, 4:23 @ 185#,35#
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Burpees
Cash Out: 500m Row
Post time for the WOD. Ex: 14:20 Rx.
And coming tomorrow…
A. Front Squat
20min to establish 1RM
B. AMRAP 12
6 Squat Snatches (95/65) (Rx+ 135/95)
6 Pull Ups (Rx+ Chest to Bar)
Post load for squat and rounds for AMRAP. Ex: 345#, 8+3 Rx+
Jump rope set up position
CFM Upcoming Events
Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
Kshipra building upper body strength with a ring row.
Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Sumo Deadlift
4-4-4-4-4
B. AMRAP 18
9 Power Cleans (155/105)
12 Handstand Push Ups
9 Front Squats (155/105)
12 Strict Pull Ups
Post load for deadlift and rounds for AMRAP. Ex: 440#, 5+18 Rx.
And coming tomorrow…
For Time [22 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Burpees
Cash Out: 500m Row
Post time for the WOD. Ex: 14:20 Rx.
CFM Upcoming Events
Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
Friday, October 4th from 5:15pm-7:30pm JumpNrope Seminar at CrossFit Midtown! Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym to teach us her jump rope skills. Cost is $79.95. Register here for the event. In this 2-hour seminar you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self for a fun and enjoyable jump rope learning experience!)
Wednesday, Oct 9th at 7:30 pm Austin Cohen “Eliteness” workshop. The workshop is all based on Austin Cohen’s experience with CrossFit Games athletes and things they are doing to be their best. He wrote a book with Emily Bridgers about these strategies BUT at the workshop we make it hands on in-house. Eliteness is the act of breaking through your barriers and moving beyond the capacity you think you are capable of achieving. Eliteness is not a hierarchy or status but more about taking what the top athletes do in their journey to becoming elite and integrating it into your life—the every day.
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
Today’s schedule
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Handstand EMOM 8
Min 1 – 30 sec Wall Walk to Handstand Hold
Min 2 – 50ft Double DB Overhead Carry
B. For Time [20min cap]
200m Run
70 Air Squats
200m Run
60 Sit Ups
200m Run
50 Wall Balls (20/14) 10/9ft
200m Run
40 Slam Balls (30/20)
200m Run
30 Goblet Squats (53/35)
200m Run
20 Toes to Bar
Post time for the WOD. Ex: 16:30 Rx
And coming tomorrow…
A. Sumo Deadlift
4-4-4-4-4
B. AMRAP 18
9 Power Cleans (155/105)
12 Handstand Push Ups
9 Front Squats (155/105)
12 Strict Pull Ups
Post load for deadlift and rounds for AMRAP. Ex: 440#, 5+18 Rx.
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna CFM WZA FNL Heats
Doors open at 4:00 in the afternoon.
Heat 1: 5:30
Heat 2: 5:55
Heat 3: 6:20
Heat 4: 6:45
Heat 5: 7:10
Workout of the Day (WOD)
WZA OC 56
On a 15:00 Minute Clock
WORKOUT 5
For time, 21-15-9:
Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower
*If not completed within 12 minutes, continue to workout 6
WORKOUT 6
With remaining time of 15:00
1RM Clean and Jerk
Scaled Weights
Barbell Thrusters (65, 45lb)
Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.
And coming Saturday…
Partner WOD
For Time [30min Cap]
2000/1600m Row (500/400m relay) 4 Rounds (alternate full round)
8 Burpee Pull Ups
6 Hang Power Snatches (95/65)
4 Overhead Squats Directly into…
1200m Run (200m relay) 6 Rounds (alternate full round)
4 Power Cleans (135/95)
6 Shoulder to Overhead
8 Toes to Bar
All rounds are team totals. One partner working at a time. Athletes must alternate full rounds.
Post time for the WOD. Ex: 24:20 Rx.
Saturday Schedule
8a: Open Gym- Mohammed
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
And coming Sunday…
Team WOD (2-7) [28min cap]
Open: 50/40 Cal Bike
5 Rounds
50ft walking lunge
50ft leopard crawl
15 Slam balls
Close: 50/40 Cal Ski
All of the rounds and reps are individual totals. The time is for all members of the team to finish. You may complete the work in any order but only one team member may be on the bike or ski at a time and athletes must complete the bike before starting the ski.
3,2,1…go 1 team member will start on the Bike and the rest on the 5 rounds. As soon as 1st team member finishes the bike they will go on to the rounds and one of their teammates will continue on the bike (they will return the rounds once finished with the bike and pick up where they left off). This pattern will continue until all team members have finished the bike. Once a team member has finished the bike they may begin on the rounds or ski. Teammates will finish their ski in rotation once one teammate finishes but only after they have completed their bike.
Post time for all team members to complete the work. Ex: 19:20
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
“Believe in your potential. Your only limitations are those you set upon yourself.” Ashli making the climb!
CFM Upcoming Events
Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Michael
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)
A. EMOM 16
Min 1 – Row for Calories
Min 2 – Planks (Rd 1&3: Elbow, Rd 2&4: 30sec Left/Right)
Min 3 – Alt Double DB Step Ups (to 90°)
Min 4 – Rest
B. For Time [12 min cap]
21-15-9
Burpees Over the Erg
Overhead Squats (95/65)
Pull Ups
Post time for WOD. Ex: 7:20 Rx
And coming tomorrow…
WZA OC 56
On a 15:00 Minute Clock
WORKOUT 5
For time, 21-15-9:
Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower
*If not completed within 12 minutes, continue to workout 6
WORKOUT 6
With remaining time of 15:00
1RM Clean and Jerk
Scaled Weights
Barbell Thrusters (65, 45lb)
Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.
CFM circle up around the whiteboard at the start of class
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
4-4-4-4
B. 3 Rounds [15min cap]
400m Run
15 Deadlifts (185/125)
5 Power Cleans
Post total time for the WOD. Ex: 10:30 Rx.
And coming tomorrow…
A. EMOM 16
Min 1 – Row for Calories
Min 2 – Planks (Rd 1&3: Elbow, Rd 2&4: 30sec Left/Right)
Min 3 – Alt Double DB Step Ups (to 90°)
Min 4 – Rest
B. For Time [12 min cap]
21-15-9
Burpees Over the Erg
Overhead Squats (95/65)
Pull Ups
Post time for WOD. Ex: 7:20 Rx
CFM Upcoming Events
Friday, September 6th Wodapalooza City Series Friday Night Lights! We will be doing the WZA Challenge Workout on Friday evening under the big lights of CFM. Doors open at 4 pm for happy hour social for spectators and athlete warm-up for participants. First heat will kickoff at 5:30 pm. There will be food catered by Marlow’s Tavern and beverages during the event and this event is open to all CFM Members for a fun community throw down Friday Night Lights style!
Thursday, October 10th: 2020 CrossFit Open begins! The 1st Open workout 20.1 is released on Thursday, 10/10 and continues for 5 weeks with 1 new workout each week. 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. 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 2020 Open!!
