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Monthly Archives: December 2014

WED 12.31.14 New Years Eve!

By | Holiday Travel Workouts, WOD | No Comments
Deadlift and box jump combo. Potent work for posterior chain .

Deadlift and box jump combo. Potent work for posterior chain .

Holiday Schedule

Click here to reserve your classes in advance.
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
Evening Classes Cancelled

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx

And coming tomorrow...New Year's Day!

Gym Closed

Holiday Travel Workout 6

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books is a good substitute for a 20/14# medball. Post weight used for squats and time to comments.

TUES 12.30.14

By | Holiday Travel Workouts, WOD | One Comment
Dan-Thuy making box jumps look easy.

Dan-Thuy making box jumps look easy.

Holiday Schedule

Click here to reserve your classes in advance.
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 75/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP's immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.

And coming tomorrow...

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx

Holiday Travel Workout 5

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

MON 12.29.14 WODspitality

By | Holiday Travel Workouts, WOD | No Comments
New T-shirts are in!

New T-shirts are in!

Holiday Schedule

Click here to reserve your classes in advance.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Max reps final set.

B. 3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)

Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.

And coming tomorrow...

A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.

B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 75/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks

Running clock, with AMRAP's immediately following each other.

Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.

Holiday Travel Workout 4

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x 15 feet (100 yards) for R + L shuttles.
Post total time to comments and distance shuttle used.

FRI 12.26.14

By | Holiday Travel Workouts, WOD | No Comments
Burpees in motion

Burpees in motion

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm, no evening classes
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today's schedule

6a: cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
No evening classes

Workout of the Day (WOD)

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max speed singles and time for WOD. Ex: 95, 14:08 Rx.

And coming Saturday...

Partner WOD: 10 Rounds Total - 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (185/125)
10 Thrusters (75/55)
10 Toes to Bar

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 22:44 Rx.

Sunday

Time: 10a class, 11a open gym

Holiday Travel Workout 3

10 rounds:
:30 handstand hold
5 Air Squats
:15 hold at bottom of squat

THUR 12.25.14 “12 Days of CrossFit” Bodyweight Edition

By | Holiday Travel Workouts, WOD | One Comment

We're closed Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

All I want for Christmas is a kipping pullup

All I want for Christmas is a kipping pullup

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12p, no afternoon/evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Holiday Travel Workout 2

"12 Days of CrossFit" Bodyweight Edition
1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
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 pushups, 2 squats & 1 burpee, then 4 situps, 3 pushups, 2 squats & 1 burpee, and so on.

And coming tomorrow... Friday

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max singles and time for WOD. Ex: 95, 14:08 Rx.

WED 12.24.14 Holiday Travel Workouts

By | Holiday Travel Workouts, WOD | No Comments

Make plans to exercise!

We know the holidays can be hectic with travel, family visits, holiday parties, the end-of-year crunch at work, and a packed schedule in general. And we know the cold weather makes you want to cuddle up in sweatpants and you might think WHO REALLY CARES IF I PUT ON A FEW POUNDS SINCE IT'S COVERED UP IN LAYERS???

We do. We care. We want you all to continue your progress if you are traveling and away from CFM. So for the next week we'll be posting Holiday Travel Workouts for you to do on the road...in the hotel gym...in Nana'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 this weekend. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

image
Snowman CrossFit

Holiday Schedule

Click here to reserve your classes in advance.
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today's schedule

9a-12p: Open Gym

Holiday Travel Workout 1

40-30-20-10 Rep Rounds:
Walking lunges
Sit ups

TUES 12.23.14

By | WOD | No Comments
"Never Coast"

"Never Coast"


Holiday Schedule

Click here to reserve your classes in advance.
Tues: Regular Schedule, 7, 8pm evening classes cancelled
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today's schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: cancelled
8p: cancelled

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. "Team DT"
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

And coming tomorrow... Christmas Eve!

Open Gym 9a-12p.