5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
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: Stretch & Mobility- Michael
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
For Time [21min cap]
10 Deadlifts (225/175) (Rx+315/225)
20 Handstand Push Ups
30 Burpees Over the Bar
40 Box Jumps (24/20)
50 DB Snatches (50/35)
40 Box Jumps
30 Burpees Over the Bar
20 Handstand Push Ups
10 Deadlifts
Post time for the WOD. Ex: 14:20 Rx
And coming tomorrow…
Brittany WODs a Marathon
Partner WOD
4 Rounds (60 sec work: 10 sec transition)
Min 1 – 7m Shuttle Sprint Relay
Min 2 – 16 DB Box Step Ups (50/35)(24/20)
Min 3 – 10/7 Calorie Ski Relay
Min 4 – 24 Russian Kettlebell Swings (70/53)
Min 5 – 10/7 Calorie Bike Relay
Min 6 – 30 Sit Ups
Min 7 – 10/7 Calorie Row Relay
[32:40min Total Time]
Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
CFM Upcoming Events
Thursday, August 22nd 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, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.
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- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Handstand Hold
In 15 minutes practice Handstand progressions.
B. 4 Rounds [16min cap]
10 Front Squats (115/75)
10 Toes to Bar
10 Overhead Squats
10 Toes to Bar
Post time for Handstand hold and for the WOD. Ex: 24 sec, 10:40 Rx
And coming tomorrow…
For Time [21min cap]
10 Deadlifts (225/175) (Rx+315/225)
20 Handstand Push Ups
30 Burpees Over the Bar
40 Box Jumps (24/20)
50 DB Snatches (50/35)
40 Box Jumps
30 Burpees Over the Bar
20 Handstand Push Ups
10 Deadlifts
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.
Today’s schedule
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
Workout of the Day (WOD)
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls
8 Slam Ball Box Step Up (30/20)
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
CFM Ladies at a 31Heroes Social and Fundraiser Saturday!
And coming Saturday…
Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups
All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.
Post time for the WOD. Ex: 22:40 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Stretch & Mobility- Nikkia
4:30p: CFM Social & 31Heroes Fundraising Event!
And coming Sunday…
In 10min, complete
10-20-30-40
Wall Balls (20/14)
200m Run (every round)
-3min Rest- AMRAP 10
10 Slam Balls (30/20)
10 KBS (53/35)
10 Toes to Bar
Post time for WOD and rounds for AMRAP.
Ex: 7:48 Rx, 6+8 Rx.
Sunday Schedule
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal
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- Neal
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon
Workout of the Day (WOD)
A. Full Send
3 Rounds [18min cap]
50 Double Unders
5 Rope Climbs*
50 Double Unders
15 Thrusters (95/65)(Rx+135/95)
*All athletes must wear long socks or sleeves to protect their shins while climbing.
B. Banded Hip Stretches
Post time for the WOD. Ex 15:10 Rx
And coming tomorrow…
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls
8 Slam Ball Box Step Up (30/20)
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
CFM Upcoming Events
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! CFM Upcoming Events
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.
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- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Ross
Workout of the Day (WOD)
A. Push Press
4-4-4-4
B. AMRAP 14
200m Run
12 Toes to Bar
6 Power Cleans (155/105)(Rx+185/125)
Post load for press and rounds and reps in AMRAP. Ex: 235#, 6 Rx
And coming tomorrow…
A. Full Send
3 Rounds [18min cap]
50 Double Unders
5 Rope Climbs*
50 Double Unders
15 Thrusters (95/65)(Rx+135/95)
*All athletes must wear long socks or sleeves to protect their shins while climbing.
B. Banded Hip Stretches
Post time for the WOD. Ex 15:10 Rx
CFM Upcoming Events
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! CFM Upcoming Events
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.
Finding some quiet and a good stretch in our yoga class!
Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- JT
7a: All Levels CrossFit- JT
8a: Open Gym- JT
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: Stretch & Mobility- Michael
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Weighted Pull Ups
5-5-5-5 increasing weight
B. 5 Rounds [10min cap]
10 Power Snatches (95/65)
12 Box Jumps (24/20)
Post load for pull ups and time for the WOD. Ex: 75#, 6:30 Rx
And coming tomorrow…
A. Push Press
4-4-4-4
B. AMRAP 14
200m Run
12 Toes to Bar
6 Power Cleans (155/105)(Rx+185/125)
Post load for press and rounds and reps in AMRAP. Ex: 235#, 6 Rx
CFM Upcoming Events
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! CFM Upcoming Events
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!
Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project!
CFM Upcoming Events
Saturday, August 17th CFM Social and 31Heroes Party at New Realm Brewery!! Check out the FB event details and join us for an afternoon of drinks and hanging out with your CFM Fam! Click here for event details Donate to CFM’s 31Heroes fundrasing page through August 31st or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
Thursday, August 22nd 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!
Sunday, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!
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- Neal
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
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. Front Squat
4-4-4-4
B. For Time [20min cap]
50-40-30-20-10
Kettlebell Swings (53/35)
10-20-30-40-50
Wall Balls (20/14)
Post load for front Squat and time for the WOD. Ex: 305#, 15:10 Rx
And coming tomorrow…
A. Weighted Pull Ups
5-5-5-5 increasing weight
B. 5 Rounds [10min cap]
10 Power Snatches (95/65)
12 Box Jumps (24/20)
Post load for pull ups and time for the WOD. Ex: 75#, 6:30 Rx
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80-85% of 1RM)
Rest the reminder of the 2 minutes if finished early
B. 3 Rounds [14min cap]
200m Run
300m Row
10 Toes to Bar
10 Alternating DB Snatches (50/35) (Rx+ 70/50)
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Additional Scaling Options
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1.
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”.
Box Jumps will be step downs only. No rebounding permitted.
400m Sandbag or Plate Carry: Scale to Medball 20/14# or Plate 15/10#.
Saturday Schedule For 31Heroes!
07:30: Doors Open
08:31: Heat 1
09:15: Heat 2
09:48: Team Photo and food catered by Marlow’s Tavern served!
10:00: Heat 3
10:45: Heat 4
11:45: 31Heroes Raffle and Social
And coming Sunday…
A. Split Stance KB Deadlift
4 x 8/8
add weight each set
B. 4 Rounds [22 min cap]
500m/400m Row
Partner Plank Hold (middle, Left Side, or Right Side)
*While partner 1 is rowing; partner 2 is planking, then partners switch until both row and plank 4 times each.*
Score is the slowest Row by each partner
Sunday Schedule
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal
CFM Upcoming Events
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
Coach Mike getting in some sprints during Aerobic Capacity Workop
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
1 partner working at a time. All reps are team totals. Partners must alternate every 250m on the row and may partition the reps for the other movements any way.
B. Banded stretch cool down
Post the time for the WOD. Ex: 21:20
And coming tomorrow…
A. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80-85% of 1RM)
Rest the reminder of the 2 minutes if finished early
B. 3 Rounds [14min cap]
200m Run
300m Row
10 Toes to Bar
10 Alternating DB Snatches (50/35) (Rx+ 70/50)
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
CFM Upcoming Events
Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
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- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Ross
1 partner working at a time. All reps are team totals. Partners must alternate every 250m on the row and may partition the reps for the other movements any way.
B. Banded stretch cool down
Post the time for the WOD. Ex: 21:20
CFM Upcoming Events
Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.
