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March 2014

Coach Ben and the 5 PM working through Medball Situps.
Coach Ben and the 5 PM working through Medball Situps.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (w/ step downs). Work on silent landings onto the box at max height.
B. For Time:
Open:
500m Row
100m Goblet carry (24/16kg)

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

Close:
100m Goblet carry
500m Row

And coming tomorrow…

A. Thrusters In 10 minutes skill work Thrusters or work up to a heavy set of 4.
B. Partner WOD:

In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)

**Modify pullups with ring rows. No Bands.

TUES 03.04.14 Read More »

Join the CFM Pteradactyls!

Today is the last day to register for the 2014 Open and to complete and submit “14.1” 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 try the workouts. Open Gym time Friday, Sunday and Monday are available for those that can not make it on Saturday to compete. This Thursday 8PM they will announce 14.2 at 8PM and streamed live online.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Push Press: 3×5 rest 3 minutes between sets
B. 4 rounds for time:
10 Wall Balls (20/14)
10 Hand Release Pushups
10 Situps w/ Medball (20/14)

And coming tomorrow…

A. Skill Work: 5 Box jumps every minute on the minute for 6 minutes (step downs). Work on silent landings onto the box at max height.
B. For Time:
Open:
500m Row
100m Goblet carry (24/16kg)

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

Close:
100m Goblet carry
500m Row

MON 03.03.14 Last Day for Open 14.1 Read More »

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