Ester killing some sprint intervals during Aerobic Capacity.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
A. Back Squat
On the Minute x 12 (3 Rounds)
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
B. For Time [10 min cap]
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM]
15-12-9
Strict Chin Ups
Post load for 65%, 70% and 75% and time for the WOD. Ex: 190#, 205#, 220#, 8:45 Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. 5 Rounds
2min Window:
200m Run + 250m Row
-Rest 2min-
*Scale to 150m run + 200m row OR 100m run + 150m row*
B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (50/35)
Post time for A and total reps and DB load for B Ex: 18:00 Rx, Rx
And coming Saturday…
Partner DT Ascending
4 Rounds
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
400m Run
3 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
200m Run
2 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
100m Run
Post time to complete the WOD. Ex: 24:10 Rx.
Saturday Schedule
8a: Open Gym- Erica
9a: All Levels CrossFit- Erica
10a: All Levels CrossFit- Erica
11a: All Levels CrossFit- Erica
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
Pat and Alex B. crushing some muscle ups during 18.3
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Pistol Progressions
B. 4 Rounds for time
4 Ring Muscle Ups
20 Weighted Pistols (25/15)
C. Core Cash Out
KB Slashers
4 x 13/13
Post time and weight used to complete the WOD and weight for KB Slashers. Ex: 17:50 Rx, 26#
And coming Saturday…
Partner WOD
3 Rounds
20 Alternating C&J (155/105)
20 Alternating Burpee
200m Run (Together)
20 Alternating Wall Ball
20 Alternating Burpee
200m Run (Together)
**100m Partner Carry Every 5 Minutes**
**Alternating Wall Ball is one ball passed back and forth between partners**
Post time to complete the WOD. Ex: 24:10 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- TBD
10a: All Levels CrossFit- TBD
11a: All Levels CrossFit- TBD
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
Stacy helping Jay get flexy with some cool down stretchy.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)
Post time for WOD. Ex. 9:48 Rx
And coming tomorrow…
A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%
B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
Post load for 3 rep and heavy single and time for the WOD. Ex: 230#, 270#, 20:40 Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:20p: CFM ANT-MAN and the WASP Movie Premiere at Midtown Art Cinema!!
Workout of the Day (WOD)
For Time [20min cap]
Buy In: 100 Double Unders
5 Rounds
10 Dumbbell Thrusters (50/35)
25 ft. Dumbbell Walking Lunges (50/35) **KB option
Cash Out: 100 Double Unders
Post time for WOD. Ex: 13:10 Rx.
And coming Saturday…
ANT-MAN PARTNER WOD
Teams of 2
5 Rounds [28 min cap]
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees
After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 20m Tire Shoulder Carry (180/90)
Round 3: 40m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 40m Sled Push (150/100)
One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].
Post time to complete WOD. Ex: 19:34 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Michael
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
CFM Upcoming Events
Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.
Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!
ANT-MAN Partner WOD on Saturday, July 7th!
Thursday, July 26th: 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 June BAF Day! We look forward to the next BAF Day in July. 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, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes
Running for Aerobic Capacity Track Session #ShadesLikeDamon
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Deficit Double KB Sumo Deadlift
12-12-12-12
B. AMRAP 7
200m Run
10 Toes to Bar
10 Deadlifts (135/95)
-3 Min Rest- AMRAP 7
200m Run
10 Box Jumps (24/20)
10 Shoulder to Overhead (115/75)
Post load for Deadlift and rounds plus reps for each 7 min AMRAP,
Ex: 70’s, 3+12 Rx, 3+15 Rx.
Ellen and Sarah on the Heavy Bag in the Captain America Partner WOD!
And coming Saturday…
Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
2p: CFM Pool Party at Nancy M’s!!
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
CFM Upcoming Events
Saturday, June 30th: CFM Pool Party at Nancy M’s starts at 2 PM! Come splash around and hang out with your CFM boos and dudes! There will be sand volleyball, spike ball, and tons of food made fresh on the grill. Bring some cold beverages and enjoy some fun in the sun! #sunsoutgunsout #earnyourparty #cfmpoolpartysteps #shadeslikedamon
Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.
Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!
ANT-MAN Partner WOD on Saturday, July 7th!
Thursday, July 26th: 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 June BAF Day! We look forward to the next BAF Day in July. 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, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
Seated DB Press
4-4-4-4 (each arm)
EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
3 Rounds For Time
200m Run
20 Wall Balls (20/14)
10 Handstand Push Ups
20 Alternating DB Snatch (50/35)
200m Run
10 Wall Balls
5 Handstand Push Ups
10 Alternating DB Snatch (50/35)
Post time to complete the WOD. Ex: 17:50 Rx
And coming Saturday…
Cerberus
Teams of 3 [30 min Cap]
3 Rounds
75 Squat Cleans
500m Team Sandbag Run (50/35#)
Round 1 – (m = 45/75/95, w = 35/55/65)
Round 2 – (m = 65/95/115, w = 45/65/85)
Round 3 – (m = 75/115/135, w = 55/75/95)
1 partner working at a time on the cleans. Reps of clean are team total and partners may partition the reps any way. All 3 partners go on the run with 1 sandbag for the team. Partners may trade off who is carrying the bag as often as they’d like. Each round increase the weight of the cleans.
Post time to complete the WOD. Ex: 24:10 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Post total reps of cleans and burpees. Ex: 152 Rx.
And coming tomorrow…
0-10 min:
40-30-20-10
Stationary Lunges (forward or reverse step)
Sit Ups 10-16 min:
AMRAP 6
10 Air Squats
10 Kettlebell Swings (53/35)
If you have time left over, rest until the next segment begins.
Score is Total rounds plus reps of AMRAP. Ex: 7+16 Rx.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
“The Golden Snatch”
3 Rounds
AMRAP 3
100m Run
w/ PVC and Slamball (15/20/30, 10/15/20)
Partner Goblet KB Hold (26/35/44, 18/26/35)
– 1 min Rest –
AMRAP 3
10 Dumbbell Snatch (25/35/50, 15/20/35)
10 Squat Snatch (65/95/135, 45/65/85) [70% 1 RM]
10 Power Snatch
– 1 min Rest –
1 partner working at a time on the run with the other partner holds a goblet kettlebell. Partners switch equipment without letting it touch the ground.
After the 1st 3 minute AMRAP partners move to the snatch. 1 partner working at a time and partners may partition the reps any way. Restart each AMRAP at the beginning.
Score is total number of reps (25m = 1 rep) from all AMRAPs. Ex: 165 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
CFM Upcoming Events
Thursday, June 21st: 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 May BAF Day! We look forward to the next BAF Day in June. 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!
