6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Squat Snatch: In 15 minutes work up to a heavy single
B. For Time: [18 Minute Time Cap]
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (m = 45/75/95, w = 35/55/65)
15 Burpees
15 Pull-Ups (L2/L3+ = C2B)
9 Squat Snatches (m = 45/75/95, w = 35/55/65)
9 Burpees
9 Pull-Ups (L2/L3+ = Bar Muscle Ups)
Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.
Holiday Travel Workout 11
50 Burpees For Time
Every minute on the minute complete 5 V-ups (V-situps). – start with burpees
Rest 4 minutes and complete another round.
Post time to complete all burpees each round. Ex: 5:45/6:29 Rx.
And coming tomorrow…
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
One partner working at a time
Post load for thruster and score total reps of thrusters only from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.
This Sunday, we start 2017! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.
What goals and benchmarks have you set for 2017? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.
If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.
Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.
As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard
Chris going for every cal on the rower
Holiday Schedule
Click here to reserve your classes in advance.
Friday: Regular schedule
Saturday: Regular schedule
Sunday: 11a Open Gym, 12:15p Yoga
Monday: Resume regular schedule
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.
Holiday Travel Workout 8
3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees
For indoor workout do 20x15ft = 100 yards for R + L shuttles.
Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).
And coming tomorrow…
“Big Mama Tabata”
8 rounds of :20s On, :10s Off
Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)
Complete all 8 rounds of the movement before rotating. Score is total reps at each and sum.
Ex: 70/52/50/31 = 203 Rx.
Holiday Travel Workout 9
5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute
Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.
Post distance and total situps. Ex: 1760m, 102 Rx.
And coming Sunday… Holiday Travel Workout 10
For time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees
**Scale pushups to incline on chair (16”), bed (20”), stairs (24”), table/desk/countertop (30”).
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
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 Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 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+
Holiday Travel Workout 7
3 rounds for 1 minute max reps for each movement:
Push ups (1 set unbroken), rest 1 min
hollow rocks, rest 1 min
mountain climbers (R+L=1), rest 1 min
supermans, rest 1 min
For each movement go for 1 minute, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post total reps for each movement to comments. Ex: 135, 94, 210, 75 Rx.
And coming tomorrow…
A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.
Holiday Travel Workout 8
3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees
For indoor workout do 20x15ft = 100 yards for R + L shuttles.
Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
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. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.
B. Teams of 2
AMRAP 2: Squat Cleans (m = 65/95/135, w = 45/65/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks
Running clock, with AMRAP’s immediately following each other.
Post load for complex and total reps from WOD. Ex: 265#, 192 L3.
Holiday Travel Workout 6
For time:
40-30-20-10
Walking lunges
Sit ups
Post time to complete WOD. Ex: 8:34 Rx.
And coming tomorrow…
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 Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 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+
Holiday Travel Workout 7
3 rounds for 1 minute max reps for each movement:
Push ups (1 set unbroken), rest 1 min
hollow rocks, rest 1 min
mountain climbers (R+L=1), rest 1 min
supermans, rest 1 min
For each movement go for 1 minute, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post total reps for each movement to comments. Ex: 135, 94, 210, 75 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.
B. 3 Rounds: [17 Minute Time Cap]
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
Holiday Travel Workout 5
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 or suitcase full of clothes is a good substitute for a 20/14# medball.
Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.
And coming tomorrow…
A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.
B. Teams of 2
AMRAP 2: Squat Cleans (m = 65/95/135, w = 45/65/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks
Running clock, with AMRAP’s immediately following each other.
Post load for complex and total reps from WOD. Ex: 265#, 192 L3.
FNL 2016. Registration for the 2017 CrossFit Open begins in January!
Today’s schedule
8a: All Levels CrossFit- Stacy
9a: Open Gym- Stacy
Workout of the Day (WOD)
Teams of 2 [18 Minute Time Cap]
10 Rounds Total – 5 Rounds Each Partner
5 Deadlifts (m = 135/185/225, w = 95/125/155)
10 Toes to Bar
15 Air Squats
Partners complete full rounds before alternating.
Score total time to complete WOD. Ex: 13:44 L3.
Holiday Travel Workout 4
Complete for time with a running clock:
50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count or time with hips below or above parallel doesn’t count either!). Rest as much as needed between sets of plank hold.
50 hollow rocks
Post total time for WOD. Ex: 8:48 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.
B. 3 Rounds: [17 Minute Time Cap]
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
Holiday Travel Workout 5
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 or suitcase full of clothes is a good substitute for a 20/14# medball.
Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.
We wish you a healthy, happy 2017 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!
We’re closed for Christmas Eve & Christmas Day
Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (see below). For the next 12 days we’ll be posting Holiday Travel Workouts for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.
Snowman CrossFit
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- David
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat
B. “The Holiday Blast”
6 Minute AMRAP
5 Front squats (m = 75/135/185, w = 45/95/135)
7 Bar-facing burpees
Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3.
Holiday Travel Workout 1
Body Weight Fran*
21-15-9
Air Squats
Pushups (scale to incline on bed/chair)
*Rx+ = jumping squats & hand release clapping pushups
Post time to complete WOD. Ex: 3:48 Rx+
Holiday Travel Workout 2
Christmas Eve: Gym Closed 10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats
**Sub wall walk hold or plank hold.
Post time for WOD. Ex: 11:24 Rx.
And coming Sunday… Holiday Travel Workout 3
12 Days of CrossFit: Body Weight Edition
1 burpee
2 air squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
Post time to complete WOD. Ex: 24:22 Rx.
Holiday Schedule
Click here to reserve your classes in advance.
Sat: Christmas Eve -Gym Closed
Sun: Christmas -Gym Closed
Mon: 8am Class, 9am Open gym
Tues: Resume regular schedule
Holiday Travel Workout (Labor Day)
21-15-9 Reps for Time
2 minutes of running at 5k pace at the beginning of each round. Run out for 60 seconds then back to start.
Pushups (scale to incline pushups) Jumping Air Squats
Situps
Post time to complete the WOD. Ex: 13:34 Rx
And coming tomorrow…TUESDAY
A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)
B. “Twister” 3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock: 1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees
2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees
3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees
Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3
Tomorrow, we start 2016! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.
What goals and benchmarks have you set for 2016? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.
If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.
Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.
As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard
Darcy breezing through speed step.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
12n: All Levels CrossFit- Tom
Holiday Class Schedule
Thursday: Evening classes cancelled for New Year’s Eve
Friday: Gym Closed for New Year’s Day
Saturday: Resume regular schedule
Workout of the Day (WOD)
A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.
Holiday Travel Workout 9
5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute
Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.
Post distance and total situps. Ex: 1760m, 102 Rx.
And coming tomorrow… Holiday Travel Workout 10
Gym Closed: Happy New Year!!
For Time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees
**Scale pushups to incline on chair, bed, or stairs.
