WORKOUT OF THE DAY

burpee over bar

MON 07.16.18

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Kathy likes dropping it low during some overhead squats

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Erica
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Anthony

Workout of the Day (WOD)

A. Snatch Complex

Every 90sec for 8 rounds
Snatch Deadlift + Hang Squat Snatch (position 2) + 2 OHS
B. Snatch Gone Bad
1 min max effort Squat Snatch (135/95)
1 min max effort Air Squat
1 min max effort Cal Row
-Rest 2 Min-
1 min max effort Squat Snatch (115/75)
1 min max effort HR Push Up
1 min max effort Cal Row
-Rest 2 Min-
1 min max effort Squat Snatch (95/65)
1 min max effort Burpee Over Bar
1 min max effort Cal Row

Post load for snatch complex and total reps for Snatch Gone Bad.  Ex. 135#, 220 reps Rx

 

And coming tomorrow…

A. Front Squat
1-1-1-1-1
B. AMRAP 15
3, 6, 9, 12, 15…
Deadlift (225/155)
HSPU

Post load for heavy front squat and rounds/reps for WOD. Ex. 235#, 6+12 Rx

CFM Upcoming Events

Thursday, July 26th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

THUR 06.28.18

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Elana and Carey

CFM Upcoming Events

Saturday, June 30th: CFM Pool Party at Nancy M’s starts at 2 PM! Come splash around and hang out with your CFM boos and dudes! There will be sand volleyball, spike ball, and tons of food made fresh on the grill. Bring some cold beverages and enjoy some fun in the sun!

#sunsoutgunsout #earnyourparty #cfmpoolpartysteps #shadeslikedamon

Friday, July 6th:ANT-MAN and the WASP Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8 PM. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event.

Saturday, July 7th:ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

ANT-MAN Partner WOD on Saturday, July 7th!

Thursday, July 26th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Front Squat
1 x 5 • 75%
1 x 1 • 80%
1 x 5 • 75%
1 x 1 • 85%
1 x 5 • 75%
1 x 1 • 90%

B. 3-6-9-12-9-6-3 [10 min cap]
Hang Squat Clean (135/95)
Burpee Over Bar

Post load for 5 reps and heavy single. Post the time for the WOD.
Ex: 255/305#, 8:45 Rx.

And coming tomorrow…

A. Deficit Double KB Sumo Deadlift
12-12-12-12

B. AMRAP 7
200m Run
10 Toes to Bar
10 Deadlifts (135/95)
-3 Min Rest-
AMRAP 7
200m Run
10 Box Jumps (24/20)
10 Shoulder to Overhead (115/75)

Post load for Deadlift and rounds plus reps for each 7 min AMRAP,
Ex: 70’s, 3+12 Rx, 3+15 Rx.

FRI 11.22.13 Paleo Thanksgiving recipes

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Stay on track through the Holidays: Part 2

By Coach Beka
As promised, here are some of my favorite recipes for this time of year. Share your favorite recipes in the comments!
Maple Bacon Pecan Roasted Butternut Squash
Primal Cauliflower Casserole (not strict paleo)
Apple Pie Tartlets
Paleo Pumpkin Chocolate Chip Cookies
Paleo Stuffing (scroll down to second recipe)

photo-19Tripp, Levy & Cassie with the chin-over-bar hold in yesterday’s WOD.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Cassie
6p: All Levels CrossFit- Cassie

Workout of the Day (WOD)

A. 10 minutes goat work
B. Fran-ish
21-15-9:
One Arm (right) Dumbbell/kettlebell Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups

And coming tomorrow…

Lift for Life is a fundraiser workout raising money for those in the Philippines devastated by Typhoon Yolanda. If you feel moved to donate to the cause, there is a link below.
Lift for Life: “Yolanda”
BUY IN: 100 Double unders (sub 200 singles)
As many rounds & reps as possible in 24 minutes:
11 burpees
7 ground to overhead
13 back squats
CASH OUT: 100 Double unders (sub 200 singles)

100 double unders in the beginning represents the evacuation prior to Yolanda. The 24-minute AMRAP represents when Yolanda hit, and ravaged the Philippines for 24 hours. We end with 100 double unders, to represent the persevering endurance of the recovery/relief efforts.
DONATE

Sunday

The 12n class will do a special hero WOD in memory of Alex Viola
From Coach Dyer: Staff Sgt. Alex Anthony Viola was killed in action on November 17, 2013 by an improvised explosive device in the Kandahar Province, Afghanistan. He was assigned to Company B, 3rd Battalion, 7th Special Forces Group (Airborne). Alex is survived by his parents and sister. I never met Alex, but I understand that he was a badass in the gym and in life. Hats off to the good people at Proving Grounds DGA for creating this workout in his honor. Please come to the gym on Sunday and give it everything you have.
“Alex”
Row 1000 meters
Power Snatch x 20 (155/110)
Burpee (over the bar) x 60
Power Snatch x 20
Row 1000 meters