pistols

Nancy scaling the push up to an incline. The most important part of the push up is the plank!

CFM Upcoming Events

Wednesday, February 6th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 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!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today’s schedule

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

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
3 Rope Climbs*
7 Pistols (each leg)
11 Hand Release Push Ups

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

And coming tomorrow…

For Time [28min cap]
600m Run
21-15-9
DB Thruster (35/20’s)
Med Ball Sit Ups (20/14)
400m Run
15-12-9
Slam Balls (30/20)
Toes to Bar
200m Run
12-9- 6
Devil’s Press (35/20’s)
Mountain Climbers (x2)

Post time for the WOD. Ex: 23:47 Rx.

Lewis embracing the holiday spirit.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both

B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders

Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx

And coming tomorrow…

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx

Keep climbing Pat, Thanksgiving is only a few days away!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
64% of 1RM Front Squat (For Both Lifts)

B. AMRAP 10
2 Deadlifts (205/155)
2 Pistols
20 Double Unders
[Increase Deadlift and Pistol reps by 2 every round]

Post weight used for squats and rounds+reps completed during WOD. Ex 185#, 7+4 Rx

And coming tomorrow…

Weighted Pull Ups
4-4-4-4 AHAP

B. 4 Rounds
200m Run
15 Hand Release Push Ups
10 Alternating DB Step Ups (50/35’s)

Post weight or scale used for Pull Ups and time to complete WOD. Ex: 20# Rx, 9:03 Rx

CFM Upcoming Events

Thursday and Friday, November 22nd and 23rd: CFM will be closed for Thanksgiving. Go enjoy spending time with family and friends and fueling your body with plenty of food and rest! We will see you guys back on Saturday.

Forging Elite Friendships

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Monica Miller
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Lurong WOD 5 [Goal Time 7-9 minutes]
Balancing Act

4 Rounds

L3:
5 HSPU
10 Pistols
15 Kettlebell Swings (53/35)

L2:
5 Push Press (115/75)
10 Pistols to 16″ surface
15 Kettlebell Swings (44/26)

L1:
5 Push Press (75/45)
10 Goblet Squats (35/18)
15 Kettlebell Swings (35/18)

Post time to complete WOD. Ex 7:35 L3.

And coming tomorrow…

A. Snatch Complex
Hang Power Snatch + Squat Snatch

5 x 2+1 (work to a heavy complex)

B. AMRAP 10
40 Wallballs (20/14)
30 Power Snatches (75/55)
20 Burpees Over Bar

Post heaviest snatch complex and rounds + reps for WOD. Ex 165#, 1+53 Rx

Top of box pistol progressions to build that single leg strength.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions)

B. 4 Rounds for Time
10 Pistols (alternating)
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post time to complete WOD. Ex: 19:16 Rx

And coming Saturday…

Partner WOD
AMRAP 20

100 Cal Row
50 DB Box Step Over (53/35)(24/20)
100 Toes to Bar
Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post rounds and reps completed. Ex: 1+105 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

And coming Sunday…

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
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

Dez and Nancy

Today’s schedule

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

2 Rounds For Time [18 Minute Time Cap]:
400m Run
40ft Handstand walk
400m Run
30 Pistols

Post time to complete WOD. Ex: 16:12 Rx

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 5 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. 4 Rounds For Time [16 Minute Time Cap]:
5 Burpee Broad Jumps (4/3’)
12/10 Cal Row
15 Kettlebell Swings (24/16kg)
20m Sled Push (225/180)

Post reps for pullups and time for WOD. Ex: 35, 10:40 Rx

Post WOD pigeon stretch

Today’s schedule

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

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx. Compare scores to 12/7/17.

And coming tomorrow…

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

Elana and Pat

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)

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time for the WOD. Ex: 7:04 Rx

And coming tomorrow…

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps

Amanda and Damon dead hang L-sit hold practice

Today’s schedule

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

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow…

A. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. 4 Rounds [14 Minute Time Cap]
100m Sprint
3 strict pullups
30 seconds dead hang hold**
9 Pushups
12 Russian Kettlebell Swings (m = 24/32, w = 16/24kg)

**(Rx+ = 1-hand hold R/L 15sec each)

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 27, 64, 10:15 Rx.

CFM Upcoming Events

Monday, August 28th Lurong Championship Challenge Early Registration Deadline. Before 8/28 save $15 on registration. If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

Saturday, August 19th: CFM Crossover Symmetry Workshop. Improve your shoulder stability and performance in the overhead lifts Snatch, Thruster, and clean and jerk! Learn how to use the crossover symmetry bands to activate shoulders, improve mobility, strength the shoulder muscles, and perform active recovery on rest days. Workshop is from 11am-12pm and 8 spots are open. The cost of the workshop is $10 for CFM members and $25 in advance for visitors.

Thursday, August 24th: 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. #BYOF Bring Your Own Friend!

Sunday, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!