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.
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)
Seated DB Press
4-4-4-4 (each arm)
EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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)
3 Rounds for Time [15 min Cap]
12 Chest to Bar Pull Ups
12 Alt. DB Snatches (50/35) Immediately into
3 Rounds for Time
12 Bar Muscle Ups
12 Alt. DB Snatches (50/35)
Post time for the WOD. Ex: 9:28 Rx.
And coming tomorrow…
Seated DB Press
4-4-4-4 (each arm)
EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
AMRAP 20
200m Run
20/15 Cal Row
15 DB Thrusters (50/35)
15 Pull Ups
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Brianna
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
8-8-8
B. AMRAP 12
35 Double Unders
7 Burpees
5 Toes to Bar
Post load for back squat and rounds and reps for the WOD. Ex: 305#, 7+10 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Summertime Complex”
8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)
Post rounds and reps completed. Ex: 6+8 L3
And coming tomorrow…
A. Back Squat
8-8-8
B. AMRAP 12
35 Double Unders
7 Burpees
5 Toes to Bar
Post load for back squat and rounds and reps for the WOD. Ex: 305#, 7+10 Rx
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Row Sprints
8 x 250m
1min Rest Between each attempt
B. 27-21-15-9
DB Snatch (50/35)
Wall Balls (20/14)
Post slowest row time and time for the WOD
And coming tomorrow…
“Summertime Complex”
8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)
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!
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)
For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
Post the time for the WOD. Ex: 11:10 Rx.
And coming tomorrow…
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
