amrap

Bring-A-Friend Day Thursday 8/27

Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

#washboard. Anna E working on V-sit ups. — Anna E working on V-sit ups.

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

Front Box Squat Demo Video from CrossFit Diablo:

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)

All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.

Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

THUR 08.27.15 Bring-A-Friend Day!! Read More »

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion! — Early Registration ends this Sunday, August 16th. Sign up today.
Click here to unleash your inner Champion!

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! Early registration is $29.95 and closes this Sunday, August 16th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.

Rodrigo and Zach on starting on Overhead Squat Ladder — Rodrigo and Zach starting an Overhead Squat Ladder

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. Rep Rounds Ladder for 10 Minute AMRAP
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155)

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

And coming Saturday…

Partner WOD: “Keep It Up”
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**

**For the entire duration of the workout the barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals.

Post time to complete WOD Ex. 13:55 Rx.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

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

FRI 08.14.15 Lurong Living Championship Challenge Early Registration Weekend! Read More »

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!

Tuesday Night Yoga with Lana. Click here to reserve for the class.

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 Rep Max.

B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds

**Scale to pike HSPU 1:1 or DB strict press 1:1.

Post load for Deadlift. Post rounds and reps for the WOD. Ex: 395#, 5+1 Rx.

And coming tomorrow…

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean)
2 Front Squat (+ Clean from the ground)

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 Rx+

TUES 08.04.15 Yoga Tonight at 8:15PM Read More »

31Heroes WOD Hosted by CrossFit Midtown 8/1

Thank you to everyone who participated in the ‪#‎31Heroes‬ workout this weekend. We’d also like to thank those who came out to support and watch (friends, family, and our partners), those who volunteered their time, and to all those who donated to the cause! There is something about laying your sweat and sometimes tears and blood on the floor or rope that commits us to our cause and reminds us of how fortunate we are in our day to day lives. We came together for 31 minutes to honor those who serve and remember those who have fallen. #workouttoremember

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: Team Competition Practice/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT

Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.

And coming tomorrow…

A. Deadlift: In 16 minutes work up to a 5 Rep Max.

B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds

**Scale to pike HSPU 1:1 or DB strict press 1:1.

Post load for Deadlift. Post rounds and reps for the WOD. Ex: 395#, 5+1 Rx.

MON 08.03.15 Read More »

Determined Jin. Opening the workout with kettlebell carries.

31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. 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. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.

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. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. 10 Minute AMRAP
10 Wallballs (20/14) 10ft
10m Walking Lunges
10m Foot-hand crawl

Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 3 Rounds For Time [18 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 AbMat Situps w/ Medball (20/14)
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 GHD Situps

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.

WED 07.29.15 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

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 »

Sarah & Christine Clean & Jerk from Cutoff WOD

Upcoming CFM Events

Tuesday, July 21st: Marc Pro Representative David Melendez will be giving free muscle recovery and activation sessions (10-30 minutes) from 6am-1pm (morning and noon classes). 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. Click here to read more.
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.

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.

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. For more details and to register click here.

Today’s schedule

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.

And coming tomorrow…

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)**

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

MON 07.20.15 Sign Up for 31Heroes WOD! Read More »

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- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Push Press: In 15 minutes work up to a 3 rep max.

B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Hand Release Pushups
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458.

And coming tomorrow…

A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)

B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)

Then complete:
9-6-3-6-9 Power Clean (m = 120/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)

Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps

Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx

Upcoming CFM Events

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.

THUR 07.16.15 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 »

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

Today’s schedule

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 »