bar-facing burpees

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 »

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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.

B. 5 Rounds for time [18 Minute Time Cap]:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

Post load for deadlift and time for WOD. Ex: 410#, 8:20 Rx

And coming tomorrow…

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Kettlebell Swings (24/16 kg)
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125

WED 04.08.15 Read More »

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- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.

And coming tomorrow…

A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Tabata Complete This [20 minute time cap]:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Calorie row
40 Burpees Plate Hop (45# plate)
50 One arm alternating kettlebell snatch (16/12kg)
60 Situps w/ med ball (20/14)
70 Double Unders (Singles 3:1)

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed. Ex: 295, 24 Rx.

THUR 03.19.15 Read More »

Ladies <3 Squats![/caption]

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

And coming tomorrow…

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

THUR 03.05.15 Read More »

PVC Fran Warmup Sub 3 minutes with Coach Ben.

December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Details TBA.

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

East Coast Championships Online Qualifier 3
20 Minute AMRAP
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Post total reps completed for AMRAP. Ex: 334 Rx.

And coming tomorrow…

A. Squat Clean: In 15 minutes work up to a heavy single.

B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 100/135, w = 70/95)
2nd Minute: 2 Squat Clean (m = 100/135, w = 70/95)
3rd Minute: 3 Squat Clean (m = 100/135, w = 70/95)
and so on…

Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.

Post max load for squat clean and rounds and reps completed for WOD. Ex: 275#, 11+8 Rx+.

MON 12.01.14 Read More »

Today’s schedule

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

Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

And coming tomorrow…Bring-A-Friend Day!!

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 30 Rx

WED 10.22.14 Read More »

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time: [12 minute time cap]:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.

And coming tomorrow…

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

THUR 09.04.14 Read More »

Today’s schedule

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

NicaFit Retreats at CrossFit Midtown Saturday 6/7

NicaFit Retreats has just returned from San Juan Del Sur and is pumped to visit CrossFit Midtown. They will give new updates on adventures through Nicaragua where they spent days surfing, working out, and serving the local community. Our Workout of the Day (WOD) on Saturday will be inspired by the same beach partner workouts accomplished in Nica. Kelly Becker and Lauren Polivka will be available all morning to answer questions and show videos and photos. Currently, on adventure website, The Clymb, Coach Becker’s retreat is offered at a discount. Click here to check it out.

Sandbag carries up a jungle mountain side.

Workout of the Day (WOD)

8^3 “8 Cubed”. Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

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

And coming Saturday…

Jungle Gym
3 Rounds: Teams of 2-3 people

*200m Medballl carry 2x (20/14)
*20ft Broad Jumps to targets (aka: stepping stones)
*20ft Balance beam walks (aka: fallen tree river crossing)
4 Rope Climbs
*50m Kb farmers carry 2x (32/24kg)
*50m Mat carries
20 Tire flips
20 Burpees over the wall (48”)
20 pvc toss 10ft (aka: log toss)

*Asterisk Indicates Per person. Otherwise rep count is team total.

FRI 06.06.14 Read More »

Team CFM "I Like Big Squats and I Can Not Lie" — Team CFM “I Like Big Squats and I Can Not Lie”

Today’s schedule

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

Workout of the Day (WOD)

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

B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar

Rest until 10 minute mark. Then…

2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes

*(men Rx+ : men Rx / women Rx+ : women Rx)

Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. Final set max reps.

B. Rep Rounds of 20-15-10-5
Floor Wipers (135/95)
(2x) Lateral Hops
Wall Ball Shots (20/14) 10ft target

TUES 06.03.14 Read More »

Anne-Marie hitting her Single Unders. A skill often forgotten once Double Unders are achieved.

YOGA TODAY

Yoga is schedule for this evening at 7pm in the Front Room. Yoga will resume on Monday’s next week June 2nd through June.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room – Monica
8p: Open Gym- Kelly