WOD

CFM Upcoming Events

Thursday, June 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!

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Click here to register.

Saturday, August 10th 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD! Click here for more details and to register. 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.

Today’s schedule

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- 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. E3MOM 15
Min 1 – 5 Back Squats (70% of 1RM)
Min 2 – 10 Push Ups
Min 3 – 5 Strict Chin Ups

B. AMRAP 9
10 DB Hang Clean and Jerk (50/35)(5/5)
20 DB Box Step Ups (24/20)

Post load for squat and rounds + reps for AMRAP. Ex: 325#, 4+25 Rx.

And coming tomorrow…

A. Snatch
E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%

B. 3 Rounds [12min Cap]
20 DB Snatches (50/35) (Rx+ 70/50)
9 Strict Handstand Push Ups (Rx+ Deficit 4/2”)

Post load for High Hang and Low Hang snatch and time for the WOD.
Ex: 145#, 170#, 6:20 Rx

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- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Deadlift
4-3-2-1-1-1
increasing weight to heavy single

B. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
40 Double Unders
600m run
18 Kettlebell Swings
40 Double Unders
400m run
15 Kettlebell Swings
40 Double Unders

Post load for deadlift and time for the WOD. Ex: 455#, 14:40 Rx.

And coming tomorrow…

A. For Time
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

Post time for the WOD. Ex: 10:10 Rx.

CFM Upcoming Events

Thursday, June 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, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.

31Heroes WOD Hosted by CrossFit Midtown

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.

Today’s schedule

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- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [12min cap]
10 DB Hang Squat Snatches, Left arm (50/35)
5 Bar Muscle Ups
10 DB Hang Squat Snatches, Right arm (50/35)
5 Bar Muscle Ups

Post load for snatch complex and time for the WOD. Ex: 205#, 9:45 Rx.

And coming tomorrow…

A. Deadlift
4-3-2-1-1-1
increasing weight to heavy single

B. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
40 Double Unders
600m run
18 Kettlebell Swings
40 Double Unders
400m run
15 Kettlebell Swings
40 Double Unders

Post load for deadlift and time for the WOD. Ex: 455#, 14:40 Rx.

CFM Upcoming Events

Thursday, June 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, August 10th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details!

31Heroes WOD Hosted by CrossFit Midtown

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.

Sign up to participate in the WOD on Saturday, August 10th from 8am-12pm. For more details and to register click here.

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)

A. Front Squat
3-3-3-3

B. 5 Rounds
5 Ring Muscle Ups
10 DB Floor Press (50/25’s)
15 DB Deadlifts
40 Double Unders

Post the load for squats and time for the WOD. Ex: 320#, 12:10 Rx.

And coming tomorrow…

A. Accessories: Baby Guns
Perform Lunges and Curls with Med Ball Strapped to belly (20/14)
Superset
Walking Lunges
4 x 9/9
DB Curls
4 x 8/8

B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)

Post load for clean complex. Ex: 245#

CFM Upcoming Events

Thursday, June 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, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (155/105)
10 Alternating Pistols
200m Run

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx
200m = 20 reps.

And coming tomorrow…

A. Front Squat
3-3-3-3

B. 5 Rounds
5 Ring Muscle Ups
10 DB Floor Press (50/25’s)
15 DB Deadlifts
40 Double Unders

Post the load for squats and time for the WOD. Ex: 320#, 12:10 Rx.

CFM Upcoming Events

Thursday, June 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, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!