B. 3 Rounds Not For Time 8/8 Alt Dumbbell Curls 10 Dumbbell Overhead Tricep Extension 8/8 Half Kneeling Landmine Press Cash Out: 2 min Elbow Plank Hold
Post load for push press. Ex: 250#
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
And coming tomorrow…
A. For Time [16min cap] 27-21-15-9 Calories Row Lateral Burpee Over The Rower
B. 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)
A. Pull Ups 1 set of max reps strict (Rx+ C2B) Rest 4 minutes 1 set of max reps kipping (not butterfly) (Rx+ C2B)
B. EMOM 20 Min 1: 200m Run Min 2: 30sec Chin Over Bar Hold Min 3: 20 Jump Lunges Min 4: 30 sec Handstand Hold
Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference. Ex: 9, 18 Rx+, 49 – 47 = 2 Rx
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
A. Push Press 3-2-2-1-1-1
B. 3 Rounds Not For Time 8/8 Alt Dumbbell Curls 10 Dumbbell Overhead Tricep Extension 8/8 Half Kneeling Landmine Press Cash Out: 2 min Elbow Plank Hold
B. AMRAP 4 8 Burpees 15 Air Squats 30 Double Unders Rest 1 minute Repeat AMRAP 4 continuing where you left off.
Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Pull Ups 1 set of max reps strict (Rx+ C2B) Rest 4 minutes 1 set of max reps kipping (not butterfly) (Rx+ C2B)
B. EMOM 20 Min 1: 200m Run Min 2: 30sec Chin Over Bar Hold Min 3: 20 Jump Lunges Min 4: 30 sec Handstand Hold
Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference. Ex: 9, 18 Rx+, 49 – 47 = 2 Rx
B. “Nancy” 5 Rounds: [24min cap] 400m Run 15 Overhead Squats (95/65)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
Upcoming Events
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD TBA
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Mixed Carry Front Rack Carry + Suitcase Carry 4 x 100m (change KB position at 50m mark, and add weight each round)
B. 2 Rounds [20min cap] 15 Hand Release Push Ups 20 Medball Over Bar (20/14) 15 Hand Release Push Ups 800m Run with Medball Ball
Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
A. Crossovers In 10 minutes practice crossover progressions Then 2 minutes max reps crossovers
B. Partner WOD AMRAP 20 50 Crossovers 20 Partner Med Ball Sit Ups (20/14) 15 Burpees Over Erg 20 Sit Ups 25/20 Cal Row
1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.
Post rounds and reps for the WOD. Ex: 4+24 Rx
Upcoming Events
Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Luke 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
And coming tomorrow…
A. Snatch + Overhead Squat 5 x 1+1
B. “Nancy” 5 Rounds: [24min cap] 400m Run 15 Overhead Squats (95/65)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
And coming tomorrow… Bring-A-Friend Day!
A. Crossovers In 10 minutes practice crossover progressions Then 2 minutes max reps crossovers
B. Partner WOD AMRAP 20 50 Crossovers 20 Partner Med Ball Sit Ups (20/14) 15 Burpees Over Erg 20 Sit Ups 25/20 Cal Row
1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway.
A. Speed Step 3 sets of max speed step in 1 minute Rest 3 minutes between efforts
B. E5M x 4 Rounds 10/10 KB Hang Snatch (53/35) 20 Wallball (20/14) to 10/9ft 20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.
Upcoming Events
Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
B. Deadlift In 15 minutes work up to a 3RM (85-92% 1RM) Then Superset 3 x 10 DB Curls 3 x 10 DB Overhead Triceps Extension 3 x 10 DB Scapular Raises (1 sec pause) 2 x 3 Deadlift @ 90% of 3RM
Post load for press and deadlift. Ex: 160#, 400# Rx.
Upcoming Events
Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Speed Step 3 sets of max speed step in 1 minute Rest 3 minutes between efforts
B. E5M x 4 Rounds 10/10 KB Hang Snatch (53/35) 20 Wallball (20/14) to 10/9ft 20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.
A. Championship Complex Complete 1 set every 5 minutes for 5 sets 5 Deadlift 4 Hang Power Clean 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Within 1 minute complete the complex. It does not have to be unbroken. Start at 50% 1RM C&J and work up to 75-85% to finish Rest 4 minutes between sets
B. For Time [6min cap] 30/24 Cal Bike 15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
Upcoming Events
Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
A. Scap Jacked 2 Rounds For Quality 10 Power Slide 10 Knuckle Push Up Hand Release 10 Snow Angles 10 Upper Wing Raise 10 Lower Wing Raise 10 ATYT-Raise
B. AMRAP 14 14 Pistols 14 Toes to Bar
Post rounds and reps for the AMRAP. Ex: 8+20 Rx
Upcoming Events
Thursday, September 19th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the August BAF Day! We look forward to the next BAF Day in September. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Saturday, September 28th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to workout with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Luke 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
And coming tomorrow…
A. Championship Complex Complete 1 set every 5 minutes for 5 sets 5 Deadlift 4 Hang Power Clean 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Within 1 minute complete the complex. It does not have to be unbroken. Start at 50% 1RM C&J and work up to 75-85% to finish Rest 4 minutes between sets
B. For Time [6min cap] 30/24 Cal Bike 15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
