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Kaylee

Upcoming Events

Thursday, March 21st 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!

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Luke
1:00p: Open Gym- Luke
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

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 3
(3 reps each arm alternating)
-increase the weight each set or stay at the same weight
-Rx+ = use barbell

B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

MON 03.18.24 Read More »

Coach Hailey

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

A. 8 Rounds
Every 2 minutes complete for time:
10 Sumo Deadlift High Pulls (75/55)
10 Wall-balls (20/14 at 11/10 ft)

B. Shoulder Press
3-3-3-3
-work up to a heavy set of 3
-start at 60-70% and build to 80-90%

Post slowest time for the WOD and load for press. Ex: 0:51 Rx, 160#

And coming tomorrow…

A. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run

B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets

Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx

MON 03.11.24 Read More »

Coach Cam

Upcoming Events

Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!

Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

A. Deadlift
5 sets of 2 reps
-complete 1 set every 2 minutes
-increase the weight each set
-start at 60-70% and build to 80-90% 1RM
-this does NOT have be a 2RM
-goal is to get to close to 5RM or slightly heavier

B. 9 Rounds [12min cap]
5 Handstand Push-ups
5 Deadlift (225/155)

Post load for deadlift and time for the WOD.
Ex: 385#, 5:16 Rx.

And coming tomorrow…

A. Wall Ball Ludus
In 10 minutes practice wall balls.
Work up to 15 rep max unbroken wall balls (max weight and/or height).

B. Every 4:00 for 4 Rounds
500/400m Row
10 Wall Balls (20/14 to 10/9 ft)
-Rest the remaining time in the interval
-Record time each interval and score is slowest interval

Post (weight × height) ft·lb for 15RM wall ball and slowest time for interval.
Ex: 30# to 11ft = 330 ft·lb , 2:16 Rx

MON 03.04.24 Read More »

Lizzie

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Fun and fitness with your CFM Fam!

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Javi
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

Post load for chin ups and reps for AMRAPs.
Ex: 45#, 106, 92 Rx.

And coming tomorrow…

A. 4 Rounds
In a 3 minute window complete:
16/12 Cal Row
14 DB Box Step-ups (50/35 at 24/20″)
12 Toes-To-Bar
Max Reps Wall Ball Shots (20/14 at 10/9ft)
-Rest 2 minutes between rounds

B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps

Post reps of wall balls completed and total double unders completed. Ex: 84 Rx, 225.

MON 02.26.24 Read More »

James

Upcoming Events

Thursday, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Fun and fitness with your CFM Fam!

Thursday, March 21st 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!

Today’s schedule

6:00a: All Levels CrossFit- Javi
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds: [18min cap]
50ft DB Overhead Walking Lunge (50/35)
30 sec Hanging L-sit Hold
5/5 DB Hang Clean & Jerk (50/35)

Post load for complex and time for the WOD. Ex: 235#, 12:20 Rx.

And coming tomorrow…

3 Rounds: [20min cap]
400m Run
80 Double Unders
12 DB Burpee Deadlift (50’s/35’s)

Post the time for the WOD. Ex: 14:56 Rx.

MON 02.19.24 Read More »

Alex W

Upcoming Events

Thursday, February 15th 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, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Fun and fitness with your CFM Fam!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

A. Scuba Steve
AMRAP 5

21-15-9
Wall Balls (20/14 at 10/9ft)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14 at 10/9ft)

B. 3-Way Hamstring Stretch

Post total reps completed. Ex: 285 Rx.

And coming tomorrow…

A. Snatch
In 20 minutes work to a 1RM

B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar

Post load for snatch and time for the WOD. Ex: 190#, 8:35 Rx

MON 02.12.24 Read More »

Rachel

Upcoming Events

Thursday, February 15th 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, February 29th CFM Intramural Open begins with the CrossFit Games Open Announcement of Workout 24.1! This will be a 3 week team event with this years theme as Mario Kart! Each week a new workout will be released and we’ll have the opportunity to complete these workouts together and cheer each other on during group classes Friday and Friday Night Lights! There are Rx, scaled, and foundation versions of every workout so whether these are your 1st months of CrossFit or you’re a CFM legacy member, there is a workout for you. If you think you might be the kind of person who likes to have fun, sign up!
Register for the Open and select CrossFit Midtown as your affiliate!
https://games.crossfit.com/open/overview

Fun and fitness with your CFM Fam!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

A. Clean & Jerk Complex
Power Clean + Front Squat + Push Jerk
4 x 1+3+2
In 12 minutes work to a heavy complex for the day

B. 5 Rounds [20min cap]
10 Chest to Bar Pull Ups
10 Thrusters (95/65)
100 Double Unders

Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx

And coming tomorrow…

EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold

Score your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

MON 02.05.24 Read More »

Hayeong

Upcoming Events

Thursday, February 15th 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!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold

B. For Time [16min cap]
3 Rounds
20 Wall Balls (20/14)
12 Power Clean (135/95)
2 Rounds
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)
1 Round
20 Wall Balls (20/14)
12 Clean & Jerk (135/95)

Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx

And coming tomorrow…

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. AMRAP 15
Increasing Rep Rounds of 3-6-9-12-15-18-21-…
Power Snatch (95/65)
Toes To Bar
Burpees Over Bar

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.

MON 01.29.24 Read More »

Lizzie

Upcoming Events

Thursday, February 15th 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!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
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

Workout of the Day (WOD)

AMRAP 20
14/11 Cal Row
35 Double Unders
7 Burpee Box Jump Overs (24/20”)

Post rounds and reps for the AMRAP. Ex: 9+6 Rx.

And coming tomorrow…

A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.

MON 01.22.24 Read More »

Aaron

Upcoming Events

Thursday, January 18th 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!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.

And coming tomorrow…

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every 5 minutes for 4 sets
Complete the following for time:
15 Goblet Squats (53/35)
25 Toes to Bar
15 Kettlebell Swings
60 Double Unders

Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.

MON 01.15.24 Read More »

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