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Man-makers demo by Coach Travis.
Man-makers with Coach Travis.

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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next to reserve your spot.Click here!

MARCPRO.
Learn how the Marc Pro works

MARC PRO Demo

Tuesday 7/14 from 5-7pm and again on Tuesday 7/21 from 6:30-8am we will have David Melendez from Marc Pro giving free muscle recovery and activation sessions (10-30 minutes). There will be 3 stations set up and everyone is encouraged to try out a session either before class on the warmup setting or after the WOD for a recovery session.

What is the Marc Pro? The Marc Pro is intended for muscle conditioning by stimulating muscle in order to improve or facilitate muscle performance. Marc Pro is specifically designed to accelerate this recovery process. The Marc Pro muscle conditioning device creates unique, strong, but completely non-fatiguing muscle contractions that set off a cascading series of physiologic events. We call this a Muscle Activated Recovery Cascade, or “MARC®” for short.

The process begins with the activation of Nitric Oxide (NO), which dilates blood vessels and leads to increased flow delivering more oxygenated blood and nutrients to the area. The lymphatic and venous systems also require and benefit from localized muscle activity. Because of this, using the Marc Pro after physical activity helps move the related waste and deoxygenated blood away from the fatigued area(s). This exchange of nourishment and waste, without stress or fatigue, accelerates the recovery of the muscle.

To learn more visit MARCPRO.com

Workout of the Day (WOD)

A. 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)

B. Teams of 2:
5 Rounds for Time [12 minute Time Cap]

10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)

Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time on snatch and jumps. Time is finished when both partners have finished 5 rounds.

Post load for Snatch. Post time to finish WOD. If time capped post total reps (20 reps per round). Ex: 165, 6:55 Rx+

And coming tomorrow…

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

TUES 07.14.15 MARC PRO Demo 5-7pm Today Read More »

Be Big! CFMers on Saturday for the ANT-MAN WOD.
Be Big! CFMers on Saturday for the ANT-MAN WOD.

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- Michael
6p: All Levels CrossFit- Richard
7:30pm: ANT-MAN Screening for CrossFit Midtown. Details click here.

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 6 Rounds: (40 seconds work : 20 seconds rest)
Row for Cal
Air Squat

Post load for Deadlift, total cal and total wallballs: 415#, 125, 180

And coming tomorrow…

A. 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)

B. Teams of 2:
5 Rounds for Time [14 minute Time Cap]

10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)

Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time on snatch and jumps. Time is finished when both partners have finished 5 rounds.

Post load for Snatch. Post time to finish WOD. If time capped post total reps (20 reps per round). Ex: 165, 6:55 Rx+

MON 07.13.15 CFM Movie Screening for ANT-MAN! Read More »

Paul Rudd as the ANT-MAN. We train hard to be fit and healthy and so did Paul doing CrossFit style workouts for a full year to prepare for his superhero role.
Paul Rudd as the ANT-MAN. We train hard to be fit and healthy at CrossFit Midtown and Paul really took his training & nutrition to the next level doing CrossFit style workouts for a full year to prepare for his superhero role at the age of 45.

ANT-MAN Weekend and Monday Schedule

Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: Intro to CrossFit- Michael & Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.

And coming Saturday…

ANT-MAN WOD
Teams of 2
5 Rounds
10 Deadlift (145/100)
10 Power Clean (145/100)
10 Front Squat (145/100)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 20m Sled Pull (180/135)
Round 2: 20m Overhead Tire Carry (180/90)
Round 3: 20m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 20m Sled Push (150/100)

All reps are team totals. 1 partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].

Post time to complete WOD. Ex: 19:34 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Competition Practice/Open Gym- Travis
6p: Strength Training/Open Gym- Michael

FRI 07.10.15 ANT-MAN Weekend! Read More »

Jin and Michael relaxing after the WOD
Jin and Michael relaxing after the WOD

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Cleans: In 15 minutes Clean 6 sets 1 rep workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+

And coming tomorrow…

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.

ANT-MAN Weekend and Monday Schedule

Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown

THUR 07.09.15 Read More »

Dave finishing a Kettlebell Man-Maker
Dave finishing a Kettlebell Man-Maker

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Jason
8p: Power Lifting- Jason

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [16 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Barbell Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press. Post time to complete rep rounds. Ex: 155# 8 reps, 8:14 Rx.

And coming tomorrow…

A. Cleans: In 15 minutes Clean 6 sets 1 rep workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+

ANT-MAN Weekend and Monday Schedule

Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown

WED 07.08.15 Read More »

Coach Richard's Mobility Toolbox
Coach Richard’s Mobility Toolbox

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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger
Sign up for yoga this week and next to reserve your spot.Click here!

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold

B. 3 Rounds for time [14 minute time cap]
20 Toes to bar
20 Wallballs (20/14)
20 Cal Row

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (60 reps per round). Ex: 203, 227, 7:21.

And coming tomorrow…

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [16 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Barbell Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press. Post time to complete rep rounds. Ex: 155# 8 reps, 8:14 Rx.

TUES 07.07.15 Read More »

"HS Walking is easier!" Freddy practicing 10 second handstand holds
“HS Walking is easier!” Freddy practicing 10 second handstand holds

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (100/70)
8 Pullups
10 Shoulder to overhead (100/70)

Post load and max reps for final set of Front Squat. Post rounds and reps from WOD. Ex: 280# 4 reps, 10 + 14 reps Rx.

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold

B. 3 Rounds for time [14 minute time cap]
20 Toes to bar
20 Wallballs (20/14)
20 Cal Row

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (60 reps per round). Ex: 203, 227, 7:21.

MON 07.06.15 Read More »

July 4th Holiday Schedule

Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes.
Friday 7/3: Closed for Observance of Independence Day.
Saturday 7/4: 10am class only. Captain America WOD.
Sunday 7/5:10am class, 11am open gym.

Zach getting work done on the tire
Zach getting work done on the tire

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.

B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, team of 2: 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx

And coming Saturday…4th of July!!

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side)
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.

THUR 07.02.15 Read More »

Coach Travis getting a pistol after hiking to the top of Cerro Fuya Fuya in Ecuador. Elevation 13,986 ft.
Coach Travis getting a pistol after hiking to the top of Cerro Fuya Fuya in Ecuador. Elevation 13,986 ft.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time:
200m Run
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

And coming tomorrow…

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.

B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx

July 4th Holiday Schedule

Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes.
Friday 7/3: Closed for Observance of Independence Day.
Saturday 7/4: 10am class only. Captain America WOD.
Sunday 7/5:10am class, 11am open gym.

WED 07.01.15 Read More »

Squat Meditation. Darcy practicing squats with eyes closed focusing on gripping the floor and lowering slowly into the bottom position.
Squat Meditation. Darcy practicing squats with eyes closed focusing on gripping the floor and lowering slowly into the bottom position.

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- Richard
6p: All Levels CrossFit- Stacy
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger
Sign up for Tuesday Yoga next week on 7/7 today while spots are open! Click here!

Workout of the Day (WOD)

A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk

B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)

(m = 155/185, w = 105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Back Squat

Post weight of complex and total reps of Back Squat for 5 rounds. Ex: 245#, 35 Rx+

And coming tomorrow…

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time:
200m Run
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

TUES 06.30.15 Read More »

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