Workout of the Day (WOD)
4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx
Upcoming Events
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 13th 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!
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.gofundme.com/CFM31HEROES2026
Sign up to participate in the WOD on Saturday, August 8th from 8:30 am – 11:30 am.
For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Rope Climbs
Practice rope climb progressions*
*All athletes must wear long socks or shin guards to protect shins when climbing
EMOM 8
Min 1: 1-5 Rope Climbs
Min 2: Rest
B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx