situps

Awesome job on your first classes this weekend Coach Damon! CFM is so lucky to have you on the team!

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- Pat
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Michael
7:30p: All Levels CrossFit- Michael
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bent Over Barbell Rows (supine grip)
8-8-8-8-8

B. AMRAP 14
10-20-30-40-50
Kettlebell Swings (53/35)
Situps
100m Double KB Farmer Carry each round (53/35’s)

Post heaviest load and rounds + reps completed during WOD. Ex 135#, 5+11 Rx

And coming tomorrow…

A. Lurong WOD 4

AMRAP 6
1 Clean & Jerks (155/105)
2 Weighted Lunges (155/105)
3 Clean & Jerks
4 Weighted Lunges
5 Clean & Jerks
6 Weighted Lunges
7 Clean & Jerks
8 Weighted Lunges
9 Clean & Jerks
10 Weighted Lunges
…continue pattern until cap

Post rounds, reps and level completed. Ex 5+6 L3

CFM Upcoming Events

Wednesday, October 10th at 6:30p: Down to the Core with Coach Bri and Erica. Come learn how to properly breathe and use your entire core during this hour workshop!

MON 10.08.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pietsch
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. A. Back Squat
15min to Work to a 10 rep max

B. 20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
Sit Ups

Post load for heaviest 10 rep completed and time . Ex: 275#, 10:23 Rx.

And coming tomorrow…

A. 3 Rounds
1 min at each station (:40 work, :20 rest)
DB Burpees (50/35’s)
Double Unders
Single Arm DB Hang Power Snatch (50/35)
Wall Walks
-2 min rest between each round-

Post totals for each movement. Ex: 25, 198, 38, 12 Rx

THURS 08.09.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

5 Rounds for Time
20 Sit Ups
3 Rope Climbs

Post time for the WOD. Ex: 7:49 Rx.

And coming tomorrow…

A. Front Squat
1 x 5 • 75%
1 x 1 • 80%
1 x 5 • 75%
1 x 1 • 85%
1 x 5 • 75%
1 x 1 • 90%

B. 3-6-9-12-9-6-3 [10 min cap]
Hang Squat Clean (135/95)
Burpee Over Bar

Post load for 5 reps and heavy single. Post the time for the WOD.
Ex: 255/305#, 8:45 Rx.

WED 06.27.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

EMOM 20
Even: 3 Deadlifts
Odd: 10 Sit Ups + 20 Double Unders
Start at 50% of 1RM Deadlift, then add weight each round

Post weight for heaviest 3 Deadlifts performed in the emom Ex. 405 Rx

And coming Saturday…

A. Turkish Get Up
4-4-4-4 each arm

B. Rep Rounds For Time:
15-12-9-12-15
KBS (53/35)
Box Jumps (24/20)
Hand Release Push Ups

Post load for Get Up and time for the WOD. Ex: 53#, 12:14 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
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- Travis

CFM Upcoming Events

Thursday, June 21st: 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!

FRI 06.08.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Power Clean
3-3-3-3-3

B. 21-15-9 [12 min Cap]
Hang Power Clean (m=65/95/135, w=45/65/95)
30 Situps after each round
(L+ = 40 situps)

Post load for Clean and time for WOD
Ex: 205#, 6:24 L2+

And coming tomorrow…

Lurong Total
AMRAP 2
Deadlift (M=95/185/275, W=65/115/175)
-Rest 1 min-
AMRAP 2
Back Squat (M=45/135/225, W=35/85/145)
-Rest 1 min-
AMRAP 2
Shoulder to Overhead (M=45/95/185, W=35/65/115)

Use racks for back squat. No racks for shoulder to overhead.

Post total reps completed. Ex: 85 L3

TUES 05.29.18 Read More »

Today’s schedule

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: Open Gym- Michael

Workout of the Day (WOD)

A. 50-40-30-20-10 Rep Rounds of:
Kettlebell Swings (53/35)
Sit Ups

B. Run: On a running clock
5 x 400m
rest 1:1

Post time for Part A. and time for Part B.
Ex: 14:20 Rx, 15:42 Rx

And coming tomorrow…

A. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set

B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5
9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)

Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx

WED 04.25.18 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

Workout of the Day (WOD)

For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)

Post time for the WOD. Ex: 17:13 L2

And coming Saturday…

“Calvin & Hobbes”

Partner WOD
12 Rounds [24 Minute Time Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.

Partners may partition the rounds and reps any way. Rounds and reps are team totals. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 23:10 L2

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…

A. 50m Max Weight Sled Push

B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
30sec KB Front Rack + Suitcase Hold (24’s/16’s kg)
[Each Partner Starts at a different Station]

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 04.13.18 Read More »

Coach Michael at the bottom of an overhead squat

Today’s schedule

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- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Cameron”

For time [35 minute time cap]:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps (24/20)
25 Triple-unders
50 Sumo deadlift high pull (32/24kg)
25 Ring dips
50 Toes to bar
25 Wallball “2-fer-1s” (20/14)
50 Situps
5 Rope climbs

Post time for WOD. Ex: 22:45 Rx.

And coming tomorrow…

A. Hang Power Clean: In 15 minutes work up to a heavy double.

B. “Nasty Girls”

3 rounds for time of [15 minute time cap]:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

Post load for clean and time for the WOD. Ex: 245#, 10:50 Rx.

TUES 03.26.18 Read More »

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. 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
40 Situps
Rest 3 minutes
300m Run + 300m Row
300m Row + 300m Run
30 Air Squats
30 Situps
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
20 Situps

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 and situps at a time.

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