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Coach Pietsch and Damon from team Double Trouble twining it up on the podium. #twinning #winning #bigtrouble #partnerwod #bringafriend

CFM Upcoming Events

Thursday, April 18th Bring-A-Friend Day! 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!

Thursday, April 18th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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)

Bring A Friend Day!!
A. 500m Row For Time

B. Partner WOD
16 Minute AMRAP

3000 meter Row
Partners switch every 500m

While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)

Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.

THUR 04.18.19 Bring-A-Friend Day!! Read More »

Noel

Today’s schedule

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. 500m Row For Time.

B. Partner WOD. 3K meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.

And coming tomorrow…

AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch

Post rounds + reps for AMRAP. Ex: 6+22 Rx.

THUR 04.19.18 Bring-A-Friend Day!! Read More »

Coach Travis
Coach Travis

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. 500m Row For Time.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.

And coming tomorrow…

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 21-15-9 Rep Rounds for Time [12 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Deadlift (m = 95/120/155, w = 65/85/105)
45 Double Unders

Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.

THUR 04.21.16 Bring-A-Friend Day!! Read More »

Coach Travis rounding up the Saturday morning class
Coach Travis rounding up the Saturday morning class

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

And coming tomorrow…

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

****Wear long socks or pants to protect your shins when climbing rope.

Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx

TUES 01.05.16 Read More »

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