FRI 06.26.15

Squatting From the Bottom Up. Squatting is life! You have to do it to get in and out of a car, even get off the toilet! Assessing overhead squats makes sure you have enough components of mobility and stabilization that work together to be successful. Here we go through a step by step approach of activating the right pillar system to train the correct movement pattern for squatting…Click here to read more: Dynamic Functional Mobility Series – Squatting From The Bottom Up (SBUp) “Repair+Recovery Workshop” by Lauren Polivka, DPT

Jonathan

Jonathan getting down to the bottom of an overhead squat

Summer Yoga Series at CrossFit Midtown

We have our 3rd guest Yoga Instructor this Saturday 6/27 at 12 PM as we continue our summer yoga series at CrossFit Midtown. For Annie Harbison yoga is a chance to discover, a time to receive, and a place to heal. It brings her to a state of wholeness and balance when She’s had a wreck of a day, and it allows her to express pure joy when everything is aligning just right in a stretch or pose. In Teaching, she’d liked for Yoga to remind us to stop controlling and to start letting go and immerse ourselves in the flow of things.

Join us on Saturday at 12pm for a special yoga class for CrossFitters lead by Annie Harbison!
Click here to reserve your spot online.

Today’s schedule

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

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday…

“D.C. al Fine”
PART 1

3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/45) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
PART 2

Go back to the beginning and complete the Chipper to the end [12 minute time cap]

**Scaled:
Box Jumps (20/16″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: **Special Yoga for Crossfit**- Annie Harbison

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

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