6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Thruster: 1-1-1-1-1. Increasing.
B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.
And coming Saturday…
“Firebird”
4 Rounds For Time [24 Minute Time Cap]:
300m Run
50 Pushups
5 Squat Snatch (70% 1RM)
Both partners run 300m. Reps for pushups and Snatch are team totals and 1 partner working at a time.
Post time to complete the WOD. Ex: 18:49 at 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
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Lana Evening classes cancelled for New Year’s Eve!
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- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)
Post time to complete the WOD. Ex: 13:40 L3
B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch
And coming tomorrow…
“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.
L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.
L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds
Daybreaker Club with Dyer and Matt before the sun rise
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- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch
B. “Jackie Max”
7 Minute AMRAP
500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3
Every 10m = 1 rep on the row.
Post rounds and reps completed for WOD. Ex: 1+82 L3.
And coming tomorrow…
A. Seated Power Box Jumps: 5 sets of 3 reps. Worksets at the same height. Complete 1 set every 3 minutes.
B. 8 Rounds [16 Minute Time Cap]
10 Strict L-Pullups
20 Second Ring Support Position Hold
Post height of box jumps and time to finish the WOD. If time capped post rounds and reps completed. 1 second = 1 rep on support hold.
Ex: 42”, 15:10 Rx.
Land of the free, home to many WODs! Happy 4th of July!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
9a: Open Gym- Michael
10a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Michael
Workout of the Day (WOD)
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.
And coming tomorrow…Holiday Travel WOD
50 burpees for time.
Every minute on the minute complete 5 V-ups (V-situps). – start with burpees
Rest 4 minutes and complete another round.
Post time to complete all burpees. Ex: 5:45/6:25 Rx.
CFM Upcoming Events
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember
Christina and Zac keeping a solid midline through the ring row.
Today’s schedule
6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
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.
And coming tomorrow…
A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.
B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees
Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.
Post load for power clean and total reps for AMRAP. Ex: 210#, 95.
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.
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!
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. 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!
Members taking a moment of silence before a Hero WOD.
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
A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.
B. “Karen Meets Annie” [17 Minute Time Cap]
50-40-30-20-10
Wall Balls**
Double Unders**
Wall Situps
**Level Movement Details:
L3: Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2: Wall Balls (14# to 10ft/10# to 10ft), 25-20-15-10-5 Double Unders
L1: Wall Balls (14# to 9ft/10# to 9ft), Single unders
Performance Tips:
This workout was inspired by Power Keg CrossFit in San Diego, CA and in collaboration with Neal Maddox. This is twist of 2 beloved benchmark workouts that will put your motor to the test. The goal is to complete the workout as quickly as possible within the time cap. However, not all athletes will be able to finish the entire workout within the time cap, so do your best and use that cap as extra motivation. Not finishing doesn’t mean failure. The workout is tough by design and will help get you ready for the Open.
Pick a skill level that allows you to keep moving rather than get stuck on one of the movements like double unders. If you aren’t proficient at double unders but you can still link 5-6 reps in a row, Level 2 might be the best option due to the scaled rep requirement.
Post time for the WOD. Ex: 14:10 L3.
Upcoming CFM Events
Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.
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.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Thruster: 3 x 1 at 90% 1RM. Rest 90 seconds after each rep. From the rack.
B. “7 Up” [15 Minute Time Cap]
10 Rounds:
(m = 55/75/95, w = 45/55/65)
7 Sumo Deadlift High-pulls
7 Front Squats
7 Push Jerks
Post load and reps for squat and Rounds + Reps for AMRAP.
Ex: 285#, 7 reps, 3+12 Rx+
And coming tomorrow…
A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups
**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1
Post reps for each AMRAP. Ex: 89/84/90 Rx.
Upcoming CFM Events
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck! Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Michael
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extension stretch
B. “Hang With ‘Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees
Post time to complete the WOD. Ex: 14:27 L3
And coming tomorrow…
A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)
B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps
Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx
6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.
B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (100/70)
8 Pullups
10 Shoulder to overhead (100/70)
Today’s workout is repeated from 03.15.16. Compare scores.
Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold
B. 3 Rounds for time [15 minute time cap]
25 Toes to bar
20 Hand Release Pushups
20/15 Cal Row
Post total reps of speed step and DU. Post time to finish WOD. Ex: 203, 227, 8:21.
