air squat

Cheering on their teammates to the finish line. Our workout is finished when everyone is done. — Cheering on their teammates to the finish line.

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

And coming Saturday…

Partner WOD
4x200m Baton Relay
40 Kettlebell Swings (24/16kg)
20 Deadlift (m = 185/225, w = 125/155)
60 T2B
20 Deadlift (m = 185/225, w = 125/155)
40 Kettlebell Swings (24/16kg)
4x200m Baton Relay

One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.

Post time to complete the WOD. Ex: 17:25 Rx+

Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Justin
12:15p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer
12:15p: Yoga- Annie Harbison

FRI 08.07.15 Read More »

Upcoming CFM Events

Tuesday, July 21st: MARC PRO Demo Today! See below for details.
Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Sat/Sun, July 25th & 26th: CrossFit Games Viewing.
Saturday, August 1st: 9am-12 noon. 31Heroes WOD.

MARC PRO Demo

Today 7/21 from 6:30-9am and 10am-1pm 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 before class, after the WOD for a recovery session, or on lunch break from work as part of your rest day recovery.

What is the Marc Pro? 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. To learn more visit MARCPRO.com

Today’s schedule

6a: All Levels CrossFit- Travis
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!

Workout of the Day (WOD)

A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
9 Air Squats
1 Rope Climb (15ft)**

**NOTE: All athletes must wear long socks or pants when climbing rope to protect their shins and prevent rope burn. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 10 seconds, Knee-raise dead hang hold 10 seconds on pullup bar

Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.

And coming tomorrow…

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

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 120/155, w = 85/105)
12 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 5×3 segmented negatives, 41, Rx

TUES 07.21.15 MARC PRO Demo 6am-1pm Read More »

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 »

Why do we do CrossFit? People join CrossFit for fitness and health benefits. And we see results for new athletes in their first 3 months, continued improvement at 6 months, and further progress at 1 year across all physical skills, performance benchmarks, and health markers. Beyond a year what is the long term benefit of resistance training and CrossFit’s prescribed high intensity, functional movements, constantly varied? What is the benefit for continuing to train as we age past 30-40-50-60-70+ years old regardless of how old we are when we start?

According to recent studies resistance training (which includes: weightlifting, gymnastics, plyometrics, and yoga) increases your life span, adds functional, active years to your life, and reverses the aging process at a cellular and genetic level. Click here to read more: Why getting physically stronger will help you live longer “io9 publication” by George Dvorsky

Coach Casey cueing corrections for the bottom of the front squat.

Today’s schedule

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

Workout of the Day (WOD)

“8 Cubed”
Complete 8 Rounds for Time of: [24 minute time cap]
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10 Rx.
Example 2: (24:00) 501 reps Rx.

And coming Saturday…

Team WOD: “Jungle Race”
3 Rounds: Teams of 3
200m Medball carry 2x (20/14)
4x30ft Broad jumps to targets (6ft)
4 Rope climbs**
4x30ft Balance foot hand crawl
100m KB farmers carry 2x (32/24kg)
20 Tire flips
20 PVC toss 10ft
12 Burpee wall jumps (48”)

**Must wear long socks or pants to protect shins/legs on rope climbs.

All reps and distances are team totals. All team members may be working at the same time.

Post time for team to complete WOD. Ex: 32:10 Rx.

Saturday Schedule

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

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

FRI 06.05.15 Read More »

Quarterly Progress Checks

This week 5/18-5/23 is the quarterly progress checks where we retest from February 2015. There will be benchmark WODs and lifts every day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! You also have the option to retest your Baseline WOD at Open Gym during the week OR on Saturday, 5/23 on Make up Day…
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike Wednesday evening, May 20th from 8-830pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner on your phone, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
4. Saturday is a Make-Up Day. In the 11am Open Gym on Saturday you’ll have the chance to make up a workout you missed earlier in the week.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
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: Open Gym- Michael

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 3:56 Rx, 175#.

And coming tomorrow…

A. Grace
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12

MON 05.18.15 2nd Quarterly Progress Checks Read More »

Snatch practice: Forget the scoreboard and the clock and focus on technique.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
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. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

TUES 02.17.15 Baseline Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
24 Pushups
24 Walking Lunge Steps
250m Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

And coming Saturday…

Teams of 2
40-30-20-10 Rep Rounds:
Power Clean (m=95/115, w=65/80)
Box Jump Overs (24/20)
Push Jerks (m=95/115, w=65/80)
Toes to Bar

One partner working at a time.

Score is time to complete WOD. Ex: 19:10 Rx+

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 01.09.15 Read More »

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.

WED 12.31.14 New Years Eve! Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 115/135, w = 85/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 158 Rx

And coming tomorrow…

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 5 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
12 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 345# x 4 reps, 9:59 Rx

THUR 10.16.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

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

B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

TUES 09.09.14 Read More »