MON 01.31.22


CFM Upcoming Events

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Event Registration

Facebook Event

Thursday, February 17th 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!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate:

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

4 sets for reps:

:20 plate hops in/out (45/25 lb)
– Rest :40
– Focus on fast feet and getting as many reps as possible.

5 x 2:00 rounds:
20 DB box step-ups (35/50 lb) (16/20 in)
Max reps of DB push presses
– Rest 2:00 between rounds
– For step ups hold two dumbbells in farmer’s carry

Post reps for hops and push press. Ex: 84, 84 Rx

And coming tomorrow…

4 sets:

Buy in: 30/22-cal. row
12 burpees to a target
12 chest-to-bar pull-ups
– Rest 1:00 between each AMRAP
– Pick up exactly where you leave off.

For time: [26min cap]
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run

Post rounds for AMRAP and time for the run. Ex: 4+8 Rx, 24:20

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