box jumps

Coach Travis demonstrating the pushup position row during the Man-Maker.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
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)

A. Back Squat: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. Man-Makers [11 Minute Time Cap]
OPEN: 10 Man-Makers 2x(m = 12/16/20, w = 8/12/16 kg)
3 Rounds
20 Situps
10 Box Jumps (24/20”) (step downs only)
CLOSE: 10 Man-Makers 2x(m = 12/16/20, w = 8/12/16 kg)

Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 8:53 L2

And coming tomorrow…

“Cindy Wants Revenge”

L3
30 Calorie Row
Then
2 Rounds of:
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats

L2
30 Calorie Row
Then
2 Rounds of:
5 Barbell Pullups (calves)
10 Push Ups
15 Air Squats

L1
30 Calorie Row
Then
2 Rounds of:
5 Ring Rows
10 Incline Pushups (m = 24”, w = 30”)
15 Air Squats

Post total reps completed (1 Round = 90 reps). Ex 275 L3.

CFM Upcoming Events

Thursday, June 22nd: 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry’s in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry’s is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

MON 06.05.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. 12 Minute EMOM, Alternating (45 seconds work: 15 seconds rest)
Min 1: 12 KB Front Rack Lunges (m = 16/20/24’s, w = 8/12/16’s)
Min 2: 12 Floor Wipers (m = 65/95/135, w = 45/65/85) (L+R=1)
Min 3: 12 Box Jumps (m = 16/20/24, w = 12/16/20)
Min 4: 40 second Elbow Plank Hold

Post load and reps for bench and total of fewest reps completed each minute of lunges, floor wipers, and box jumps.
Ex: 245#, 6 reps, 36 L3.

And coming tomorrow… Bring-A-Friend Day!!

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

WED 05.24.17 Read More »

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. JumpNrope:
1 minute max speed steps (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. 17 Minute AMRAP:
40 Speed Step (R+L=1)
17 Power Snatches (m = 35/55/75, w = 15/35/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

Post speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

And coming Saturday…

“Cerberus”

Teams of 3: [30 Minute Time 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 speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

Saturday Schedule

8:30a: Lurong Team Meeting & Starting Measurements
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

FRI 05.12.17 Read More »

Coach Michael warming up with air squats

CFM Upcoming Events

Early Registration for Lurong Summertime Challenge Ends Monday! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Monday, Apr 24th: Mobility Night returns to CFM tonight at 6pm with Dr. Jackie Varnum from Athletes’ Potential. In this session we will be going over mobility for CrossFit athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr. Jackie to improve your overhead mobility through increased range of motion, muscle activation, and movement reinforcement that will take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

Today’s schedule

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- Brianna
6p: Mobility Night- Dr Jackie Varnum
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: In 12 minutes work up to a heavy double at 85%

B. For Time [24 Minute Time Cap]:
300m Run**
26 Hand Release Push-ups
300m Run
26 KB Swings (24/16kg)
300m Run
26 Situps
300m Run
26 KB Deadlifts (32/24kg)
300m Run
26 Air Squats
300m Run
26 Box Jumps (24/20″)

Rx+ = 400m each run.

Post load for squat and time for the WOD. Ex: 345#, 18:19 Rx+

And coming tomorrow…

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

B. “Crowbar”
4 Minute AMRAP:
18 Power Snatch (m = 45/75/95, w = 35/55/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
15 Power Snatch (m = 65/95/115, w = 45/65/85)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
12 Power Snatch (m = 75/115/135, 55/85/95)
12 Burpee Pull-ups
Max Calorie Row

Post load for snatch complex and calories from AMRAPs. Ex: 35 L3

MON 04.24.17 Mobility Night at CFM! Read More »

Today’s schedule

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
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Teams of 3: Partners complete full rounds and switch.

20 Minute AMRAP
7 Kettlebell Swings (m = 20/24/32, w = 12/16/24)
7 Box Jumps (m = 16/20/24, w = 12/16/20)
7 Burpees
100m Sprint

Post weight of sled pull and team total of rounds and reps completed in AMRAP. 100m = 1 rep.
Ex: 180#, 12 L3.

And coming tomorrow…

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 Pushups
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (200#) Rx

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”

Thursday, Apr 20th: Bring-A-Friend Day! 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.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 04.12.17 Read More »

Friday Night Lights Finale #17point5 #CFMStrong #CFMTeamRogueSquadron

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Box Jumps: Complete 5 sets of 3 working up in height.

B. “Up and Over” [13 Minute Time Cap]:
3 Rounds
5 Burpee Chest to Bar Pullup (L2/L3+ = 5 Ring Muscle Ups)
10 Power Snatch (m = 65/95/115, w = 45/65/85)
20 Box Jump Overs (m = 20/24/30, w = 12/20/24)**

**For L1/L2 step ups permitted.

Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+

And coming Saturday…

“Purdy Thirty”

For Time [30 Minute Time Cap]:
30 Box Jumps (30/24)
30 Pullups
30 Kettlebell Swings (24/16)
30 Ring Dips
30 Toes To Bar
30 One-arm Dumbbell Snatch (alt) (50/35)
30 Pistols
30 Thrusters (75/55)
30 Double Unders
30 Cal Row

Post time to complete the WOD. Ex: 18:34 Rx

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

Upcoming CFM Events

Thursday, Apr 20th: Bring-A-Friend Day! 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.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

FRI 04.07.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video []

B. Rep Rounds For Time [12 Minute Time Cap]:
15-12-9
Kettlebell Deadlift (m = 20/24/32, w = 12/16/24)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = L2/L3+)

Post load for deadlift and time for WOD. Ex: 295#, 9:34 L2

And coming tomorrow… Bring-A-Friend Day!!

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
Rest 3 minutes
4 Rounds:
10 Air Squats
10 AbMat Situps
10 Slam Balls (20/15)
10 Slam Balls Passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

Who is excited about BAF, the Open, and FNL at CFM!? Week get it all this week!

Upcoming Events

Thursday, Mar 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Friday, Mar 24th: Week 5 of the CrossFit Games Open Continues at CFM this week! We will be hosting exciting matchups of our coaches and top athletes along with the those at the top of the leaderboard for the scaled division.

We will have cold beverages and food…everyone is welcome to bring something to share. Please spread the word that we want everyone in the gym to enjoy FNL as we close out the open season with this event called “The Finale!” Doors open at 7pm and first heat kicks off at 7:30pm.

WED 03.22.17 Read More »

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM this Friday! We will be hosting a team event competition for Friday Night Lights on St. Paddy’s Day.

We will have guiness and green cider and some traditional cornbeef and cabbage…anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.

Join us for **Friday Night Lights & St. Paddy’s Day**!!

Today’s schedule

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time [15 Minute Time Cap]:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow…

A. Thruster: 4 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (m = 45/75/100, w = 35/55/70)
8 Pullups
10 Shoulder to Overhead (m = 45/75/100, w = 35/55/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3.

MON 3.13.17 Read More »

Join CFM for Friday Night Lights during the Open!!

Upcoming Events

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

Today’s schedule

Workout of the Day (WOD)

Open WOD “17.1”
Rep Rounds For Time [20 Min Time Cap]:
10-20-30-40-50 1-Arm Dumbbell Snatches (alternating arms) (m = 50/35/20, w = 35/20/10)
15 Burpee Box Jump-Overs (Rx = 24″/20″)*

*Scaled(L2) and L1: Box jump overs 20″ for men and women and step-ups permitted.

Post time to complete WOD or number of reps. Ex: 14:37 Rx or 173 Rx

And coming Saturday…

B. Partner WOD [20 Minute Time Cap]
5 Rounds
200 Meter Run + 7 Power Cleans (m = 95/135/185, w = 65/95/125)
(m = 12/15, w = 9/12) Calorie Row + 30 Double-Unders*

All rounds and reps are individual totals. Both partners working at the same time on opposite movements of each couplet.

*Scale Double-Unders to 15 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 Rx+.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve

Sunday Schedule

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga – Lana Wilson. Click here to reserve

FRI 02.24.17 OPEN WOD 17.1 & FNL!!! Read More »

Friday Night Lights Returns this week on 2/24!

Today’s schedule

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk

B. “Master’s Triple Take”
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)

Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx

And coming tomorrow…

A. Front Squat: 5-4-3-2-1 working up to a heavy single.
(Start at 70% 1 rep max- 75- 80- 85- 90%)

B. 25-20-15-10-5 Rep Rounds [16 Minute Time Cap]:
Goblet Squats (m = 16/24/32, w = 12/16/24 kg)
Toes to bar
Cal Row

Post load for Front Squat and time for WOD. Ex: 285#, 15:24 L3

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

MON 2.20.17 Read More »