WORKOUT OF THE DAY

hand release burpees

TUES 03.22.16

By | WOD, Yoga | No Comments
Snatch position work

Snatch position work

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
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- Richard
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2.

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)

Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+

Upcoming CFM Events

Friday 3/11:CFM Friday Night Lights 7-9pm.
Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email).
Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.

MON 03.02.15 Last Day For Open 15.1!

By | CrossFit Games, WOD | No Comments

Join the CFM Pteradactyls!

Today is the last day to register for the 2015 Open and to complete and submit “15.1” scores. CrossFit Midtown is doing the Open workouts on Saturdays, so join the CFM team at games.crossfit.com or just show up on Saturdays to participate in the Open workouts. Open Gym time Thursday, Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday they will announce 15.2 at 8PM streamed live online.

Ernesto and Matt mirroring kettlebells

Ernesto and Matt mirroring kettlebells

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. Push Press: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 4 Rounds For Time:
20 Wall Balls (20/14)
15 Situps
10 Hand Release Burpees

Post load and reps for push press and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.

And coming tomorrow…

A. Box Jumps: 5 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.