We wish you a healthy, happy 2017 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!
We’re closed for Christmas Eve & Christmas Day
Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (see below). For the next 12 days we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- David
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat
B. “The Holiday Blast”
6 Minute AMRAP
5 Front squats (m = 75/135/185, w = 45/95/135)
7 Bar-facing burpees
Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3.
Holiday Travel Workout 1
Body Weight Fran*
Pushups (scale to incline on bed/chair)
*Rx+ = jumping squats & hand release clapping pushups
Post time to complete WOD. Ex: 3:48 Rx+
Holiday Travel Workout 2
Christmas Eve: Gym Closed
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats
**Sub wall walk hold or plank hold.
Post time for WOD. Ex: 11:24 Rx.
And coming Sunday… Holiday Travel Workout 3
12 Days of CrossFit: Body Weight Edition
2 air squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
Post time to complete WOD. Ex: 24:22 Rx.
Click here to reserve your classes in advance.
Sat: Christmas Eve -Gym Closed
Sun: Christmas -Gym Closed
Mon: 8am Class, 9am Open gym
Tues: Resume regular schedule