WORKOUT OF THE DAY

FRI 08.06.21 31Heroes WOD Saturday!

By | Bring a Friend Days, Events, Partner WOD, WOD, Yoga | No Comments

Willey Good BBQ will be catering the cookout on Saturday at 2 pm! You’ll be Eatin’ Willey Good!

CFM Upcoming Events

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! 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 19th 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!

Adam Harding carry a sandbag in 31Heroes WOD

#workouttoremember #rememberthefallen

31Heroes WOD Hosted by CrossFit Midtown

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Sign up to participate in the WOD on Saturday, August 7th from 8:30 am – 12 pm.
For more details and to register for a heat time click here.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)

20 Sit Ups (Rx+ GHDSU)
2 Snatches (80% of 1RM)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)

20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

And coming Saturday…

“31Heroes”
AMRAP in 31 minutes of:

8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx.

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.

31Heroes Hosted by CFM
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster. Plan to arrive 30-45 minutes before the start of your heat to warm-up and set up for the WOD.
7:30a: Doors Open
8:31a: Heat 1
9:15a: Heat 2
10:00a: Heat 3
10:45a: Heat 4
11:45a: Yoga- Monica Miller
2:00p: Cookout!

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

At Home
A. Split Stance DB Deadlift

4 x 8/8
add weight each set
Or Airplanes 4 x 8/8

B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

THUR 08.05.21

By | WOD | No Comments

Moamen

31Heroes WOD

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! 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 and contact us with which heat you’ll be in.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

31Heroes Hosted by CFM
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster
Doors Open: 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p

Today’s schedule

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

Workout of the Day (WOD)

A. Partner WOD
For Time [28min cap]

1500m Row (250m Intervals)
100 Mountain Climbers (L+R=1)
50 Pull Ups
25 Squat Cleans (155/105)(Rx+ 205/155)
50 Pull Ups
100 Mountain Climbers
1500m Row

At Home
A. Partner WOD
For Time

1200m Run
100 Mountain Climbers (L+R=1)
50 DB Bent Row (50’s/35’s) or Pulling Movement
25 DB Squat Cleans (50’s/35’s) or Reverse Burpees
50 DB Bent Row (50’s/35’s) or Pulling Movement
100 Mountain Climbers (L+R=1)
1200m Run

1 partner working at a time. All reps are team totals. Partners must alternate every 250m on the row and may partition the reps for the other movements any way.

B. Banded stretch cool down

Post the time for the WOD. Ex: 21:20

And coming tomorrow…

A. E2MOM 8
(4 Rounds)

20 Sit Ups (Rx+ GHDSU)
2 Snatches (80% of 1RM)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)

20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

WED 08.04.21

By | WOD | No Comments

David A.

31Heroes WOD

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! 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 and contact us with which heat you’ll be in.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

31Heroes Hosted by CFM
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster
Doors Open: 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. AMRAP 16
200m Run
20 KB Goblet Hold Reverse Lunges (53/35)(Rx+70/53)
20 Straight Leg Med Ball Sit Ups (20/14)(Rx+GHDSU)

At Home
B. AMRAP 16

200m Run
20 DB Goblet Hold Reverse Lunges (50/35)(Rx+70/50)
20 Straight Leg Weighted Sit Ups (35/25)(Rx+50/35)

Post rounds for the AMRAP. Ex: 6+20 Rx

And coming tomorrow…

A. Partner WOD
For Time [28min cap]

1500m Row (250m Intervals)
100 Mountain Climbers (L+R=1)
50 Pull Ups
25 Squat Cleans (155/105)(Rx+ 205/155)
50 Pull Ups
100 Mountain Climbers
1500m Row

At Home
A. Partner WOD
For Time

1200m Run
100 Mountain Climbers (L+R=1)
50 DB Bent Row (50’s/35’s) or Pulling Movement
25 DB Squat Cleans (50’s/35’s) or Reverse Burpees
50 DB Bent Row (50’s/35’s) or Pulling Movement
100 Mountain Climbers (L+R=1)
1200m Run

1 partner working at a time. All reps are team totals. Partners must alternate every 250m on the row and may partition the reps for the other movements any way.

B. Banded stretch cool down

Post the time for the WOD. Ex: 21:20

TUES 08.03.21

By | WOD | No Comments

31Heroes Partner WOD Saturday #workouttoremember

31Heroes WOD

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! 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 and contact us with which heat you’ll be in.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

31Heroes Hosted by CFM
Doors Open: 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p

Today’s schedule

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

Workout of the Day (WOD)

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

At Home
4 Rounds [16min cap]

8 Candlestick Roll to Standing
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 9:20 Rx

And coming tomorrow…

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. AMRAP 16
200m Run
20 KB Goblet Hold Reverse Lunges (53/35)(Rx+70/53)
20 Straight Leg Med Ball Sit Ups (20/14)(Rx+GHDSU)

At Home
B. AMRAP 16

200m Run
20 DB Goblet Hold Reverse Lunges (50/35)(Rx+70/50)
20 Straight Leg Weighted Sit Ups (35/25)(Rx+50/35)

Post rounds for the AMRAP. Ex: 6+20 Rx

MON 08.02.21

By | WOD | No Comments

Liza

CFM Upcoming Events

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! 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 and contact us with which heat you’ll be in.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

31Heroes Hosted by CFM
Doors Open 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p

Thursday, August 19th 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!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
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)

Clean
1-1-1-1-1-1-1

At Home
3 Rounds of Unbroken Sets

2-4-6-8 DB Pause Clean (3 sec at knee)
Rest 3 minutes between rounds

Post load for the clean. Ex: 310#

And coming tomorrow…

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

At Home
4 Rounds [16min cap]

8 Candlestick Roll to Standing
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 9:20 Rx

FRI 07.30.21 Sign Up for 31Heroes WOD!

By | Partner WOD, WOD, Yoga | No Comments

Coach Michael

CFM Upcoming Events

Saturday, August 7th Save the date! 31Heroes Fundraising WOD & Cookout!! 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 19th 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!

Dyer shouldering a sandbag #31Heroes WOD

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.classy.org/CFM31Heroes2021

Sign up to participate in the WOD on Saturday, August 7th from 8:30 am – 12 pm.
For more details and to register for a heat time click here.

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

At Home
For Time [18min cap]

400m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
800m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
400m Run

Post time for the WOD. 14:20 Rx

And coming Saturday…

Get to tha Choppa!
Partner WOD
2 Rounds [26min cap]

100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds

One person working at a time.

Post time to complete WOD including rest. Ex: 18:50 Rx

Saturday Schedule

8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

PumpDay
For Time
10-9-8-7-6-5-4-3-2-1

Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)

600m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

Post time to complete WOD. Ex: 20:14

Sunday Schedule

8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

THUR 07.29.21

By | Partner WOD, WOD | No Comments

Carmen and Mohammed

Today’s schedule

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

Workout of the Day (WOD)

Partner WOD
Chippy Chipperooski
AMRAP 20

90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Raises after EACH movement]*

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx
*(Rx+ 10 Sync T2B)

And coming tomorrow…

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

At Home
For Time [18min cap]

400m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
800m Run
20 Mixed Rack Overhead Squats (50’s/35’s)
400m Run

Post time for the WOD. 14:20 Rx