WOD

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy

1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+

Holiday Travel Workout 7

3 rounds for 1 minute max reps for each movement:
Push ups (1 set unbroken), rest 1 min
hollow rocks, rest 1 min
mountain climbers (R+L=1), rest 1 min
supermans, rest 1 min

For each movement go for 1 minute, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.

Post total reps for each movement to comments. Ex: 135, 94, 210, 75 Rx.

And coming tomorrow…

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.

Holiday Travel Workout 8

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x15ft = 100 yards for R + L shuttles.

Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).

THUR 12.29.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Anthony

Workout of the Day (WOD)

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 65/95/135, w = 45/65/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP’s immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 L3.

Holiday Travel Workout 6

For time:
40-30-20-10
Walking lunges
Sit ups

Post time to complete WOD. Ex: 8:34 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+

Holiday Travel Workout 7

3 rounds for 1 minute max reps for each movement:
Push ups (1 set unbroken), rest 1 min
hollow rocks, rest 1 min
mountain climbers (R+L=1), rest 1 min
supermans, rest 1 min

For each movement go for 1 minute, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.

Post total reps for each movement to comments. Ex: 135, 94, 210, 75 Rx.

WED 12.28.16 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 3 Rounds: [17 Minute Time Cap]
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

Holiday Travel Workout 5

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books or suitcase full of clothes is a good substitute for a 20/14# medball.

Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.

And coming tomorrow…

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 65/95/135, w = 45/65/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP’s immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 L3.

Holiday Travel Workout 6

For time:
40-30-20-10
Walking lunges
Sit ups

Post time to complete WOD. Ex: 8:34 Rx.

TUES 12.27.16 Read More »

FNL 2016. Registration for the 2017 CrossFit Open begins in January!

Today’s schedule

8a: All Levels CrossFit- Stacy
9a: Open Gym- Stacy

Workout of the Day (WOD)

Teams of 2 [18 Minute Time Cap]

10 Rounds Total – 5 Rounds Each Partner
5 Deadlifts (m = 135/185/225, w = 95/125/155)
10 Toes to Bar
15 Air Squats

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 13:44 L3.

Holiday Travel Workout 4

Complete for time with a running clock:
50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count or time with hips below or above parallel doesn’t count either!). Rest as much as needed between sets of plank hold.
50 hollow rocks

Post total time for WOD. Ex: 8:48 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.

B. 3 Rounds: [17 Minute Time Cap]
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

Holiday Travel Workout 5

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books or suitcase full of clothes is a good substitute for a 20/14# medball.

Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.

MON 12.26.16 Read More »

We wish you a healthy, happy 2017 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We’re closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (see below). For the next 12 days we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

Snowman CrossFit

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- David
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat

B. “The Holiday Blast”
6 Minute AMRAP
5 Front squats (m = 75/135/185, w = 45/95/135)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3.

Holiday Travel Workout 1

Body Weight Fran*
21-15-9
Air Squats
Pushups (scale to incline on bed/chair)

*Rx+ = jumping squats & hand release clapping pushups

Post time to complete WOD. Ex: 3:48 Rx+

Holiday Travel Workout 2

Christmas Eve: Gym Closed
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold or plank hold.

Post time for WOD. Ex: 11:24 Rx.

And coming Sunday… Holiday Travel Workout 3

12 Days of CrossFit: Body Weight Edition
1 burpee
2 air squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

Holiday Schedule

Click here to reserve your classes in advance.
Sat: Christmas Eve -Gym Closed
Sun: Christmas -Gym Closed
Mon: 8am Class, 9am Open gym
Tues: Resume regular schedule

FRI 12.23.16 Holiday Travel Workouts Read More »

"Keep your friends close. Keep the barbell closer." — “Keep your friends close. Keep the barbell closer.”

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD):

A. Jump Rope:
3 attempts: 1 minute max speed step (R+L=1)
Rest 3 minutes between attempts

B. 21-15-9-15-21 Rep Rounds [22 Minute Time Cap]
Cal Row
Pushups
40 Speed Step after each round (R+L=1)

Post max speed step and time for WOD. Ex: 95, 14:08 Rx.

And coming tomorrow…

A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat

B. “The Holiday Blast”
6 Minute AMRAP
5 Front squats (m = 75/135/185, w = 45/95/135)
7 Bar-facing burpees

Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3.

THUR 12.22.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks

Partners Complete Full Rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3

And coming tomorrow…

A. Jump Rope:
3 attempts: 1 minute max speed step (R+L=1)
Rest 3 minutes between attempts

B. 21-15-9-15-21 Rep Rounds [22 Minute Time Cap]
Cal Row
Pushups
40 Speed Step after each round (R+L=1)

Post max speed step and time for WOD. Ex: 95, 14:08 Rx.

WED 12.21.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks

Partners Complete Full Rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3

TUES 12.20.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Thrusters: In 15 minutes work up to a 2 rep max.

B. 10 Minute AMRAP
Climbing Ladder for 10 Minutes:
3 Thrusters (95/65), 3 Chest to Bar Pullups
6 Thrusters (95/65), 6 Chest to Bar Pullups
9 Thrusters (95/65), 9 Chest to Bar Pullups
Continue to add 3 repetitions per round until the 10 Minute Cap.

Post load for Thruster and total reps for WOD. Ex: 210#, 104 Rx.

And coming tomorrow…

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

MON 12.19.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Snatch
1 Power Snatch (1 sec pause 1 inch below knee)

B. 15 Minute AMRAP
12 Box Jumps (m = 20/24/30, w = 16/20/24)
9 Power Snatch (m = 65/95/115, w = 45/65/85)
6 Chest to Bar Pullups (L2/L3+ = Bar Muscle Ups)

Post load for Snatch and total rounds+reps for AMRAP. Ex: 145#, 4+16 L3.

And coming Saturday…

“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge

Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.

Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.

Saturday Schedule

10:30a: All Levels CrossFit- Michael
11:30p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule:

9-11a: Weightlifting Workshop All Levels CrossFit- Anthony
11a: “Gift of Health” Benefit WOD Heats at 11:20a and 11:40a
12:15p: Yoga- Alexis Story. Click here to reserve

Upcoming CFM Events

**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

Sunday, Dec 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Join us for this Charity WOD on Sunday 12/18 at 11am.

Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.

Monday, Dec 19th:Early bird registration ends for the Lurong Resolution Challenge on Monday 12/19 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

FRI 12.16.16 Holiday Party Tonight!! Read More »