6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. AMRAP Mashup (30 min running clock)
10 min AMRAP
8 Deadlift (135/95)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlift (115/75)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlifts (95/65)
6 Hang Squat Cleans
4 Thrusters
*Every 5 minutes including 0, run 200m*
Post rounds and reps for each AMRAP. Ex. 4+3, 4+12, 5+2 Rx
And coming tomorrow…
A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)
B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups
Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.
CFM Upcoming Events
Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8am through 12pm. 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- 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
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- 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
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
AMRAP 20
200m Run
20/15 Cal Row
15 DB Thrusters (50/35)
15 Pull Ups
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round
Post time for slowest round. Ex: 1:26 Rx
And coming tomorrow…
A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)
B. Snatch:
10 minutes to Work to a Heavy Single (power or full)
Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Push Press: 2-2-2-2-2 increasing
B. 3 Rounds For Time [9 Minute Time Cap]
200m Run
7 Kettlebell Push Press (m = 20/24/32’s, w = 12/16/24’s)
14 Ring Rows
Post load for Push Press and time for WOD. Ex: 235#, 6:08 Rx.
And coming Saturday…
Teams of 2
20 Minute AMRAP
5 Power Clean (m = 105/135/165, w = 75/95/115)
10 Toes to Bar
15 Air Squats
Partners complete full rounds before alternating.
Score rounds + reps completed in AMRAP. Ex: 14+8 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
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)
Post time to complete the WOD. Ex: 13:40 L3
B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch
And coming tomorrow…
“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.
L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.
L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Ring Rows
Complete 4 Sets of 7 Reps. Rest 2-3 minutes between sets. Max reps on final set.
B. 3 Rounds For Time [24 Minute Time Cap]
500m Row
200m Run
21-15-9 Burpees
200m Run
Rx+ = 27-21-15 Burpees
Post time for WOD. Ex: 19:40 Rx+
And coming tomorrow…
A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch
B. 3 Rounds For Time [9 Minute Time Cap]:
10 Overhead Squats (m = 65/95/135, w = 45/65/95)
50 Double-unders
Post load for complex and time for the WOD. Ex: 165#, 7:14 L3
Thursday, July 27th: 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!
#workouttoremember
Saturday, August 12th: 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 soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
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. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.
B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds
Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.
And coming tomorrow…
A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.
B. 9 minute as many rounds as possible (AMRAP):
20 Double Unders
14 Air Squats
1 Rope Climb (15ft)**
**Athletes must wear long socks or pants to protect shins when climbing the rope. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 5 seconds, Knee-raise dead hang hold 10 seconds
Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Back Squat: In 15 minutes work up to a 3 Rep Max.
B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round
Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx
One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.
Post time to complete the WOD. Ex: 17:25 L2
Saturday Schedule
8a: Open Gym- Anthony
9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Monica
Sunday Schedule
8a: Aerobic Capacity- Scott
10a: All Levels CrossFit- Anthony
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Justin
6p: Strength Training/Open Gym- Justin
CFM Upcoming Events
Thursday, July 27th: 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!
#workouttoremember
Saturday, August 12th: 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 soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
