WOD

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

NicaFit Retreats at CrossFit Midtown Saturday 6/7

NicaFit Retreats has just returned from San Juan Del Sur and is pumped to visit CrossFit Midtown. They will give new updates on adventures through Nicaragua where they spent days surfing, working out, and serving the local community. Our Workout of the Day (WOD) on Saturday will be inspired by the same beach partner workouts accomplished in Nica. Kelly Becker and Lauren Polivka will be available all morning to answer questions and show videos and photos. Currently, on adventure website, The Clymb, Coach Becker’s retreat is offered at a discount. Click here to check it out.

Sandbag carries up a jungle mountain side.

Workout of the Day (WOD)

8^3 “8 Cubed”. Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

And coming Saturday…

Jungle Gym
3 Rounds: Teams of 2-3 people

*200m Medballl carry 2x (20/14)
*20ft Broad Jumps to targets (aka: stepping stones)
*20ft Balance beam walks (aka: fallen tree river crossing)
4 Rope Climbs
*50m Kb farmers carry 2x (32/24kg)
*50m Mat carries
20 Tire flips
20 Burpees over the wall (48”)
20 pvc toss 10ft (aka: log toss)

*Asterisk Indicates Per person. Otherwise rep count is team total.

FRI 06.06.14 Read More »

Work:Rest ratio 1:1 with some shuttle sprints

Today’s schedule

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

Workout of the Day:

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex. Bar may not touch the ground for set of 3 cycles to count.

Bear Complex 1 cycle:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. 3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round:
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reach before finishing row, rest 3 minutes and continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40.
Ex2: 95#, 72 cal

And coming tomorrow…

83. Complete 8 Rounds for Time of:
8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Shoulder-to-overhead (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

THUR 06.05.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. Final set max reps.

B. Rep Rounds of 20-15-10-5
Floor Wipers (135/95)
(2x) Barbell Lateral Hops
Wall Ball Shots (20/14) 10ft target

And coming tomorrow…

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex. Bar may not touch the ground for set of 3 cycles to count.

Bear Complex 1 cycle:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. 3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round:
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

WED 06.04.14 Read More »

Team CFM "I Like Big Squats and I Can Not Lie" — Team CFM “I Like Big Squats and I Can Not Lie”

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar

Rest until 10 minute mark. Then…

2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes

*(men Rx+ : men Rx / women Rx+ : women Rx)

Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. Final set max reps.

B. Rep Rounds of 20-15-10-5
Floor Wipers (135/95)
(2x) Lateral Hops
Wall Ball Shots (20/14) 10ft target

TUES 06.03.14 Read More »

Restorative Yoga

Monday’s at 7pm in the Front Room.
Restorative Yoga, taught by Monica Miller, is a class designed to support proper functioning of the muscles, tissues, and joints needed for optimal athletic performance. Chronic tension and repeated tightening reduces range of motion, leading to poor posture, improper breathing, reduced mobility, and injury.

This class begins with a series of continuous postures, integrating breath and alignment, to increase flexibility in tight muscles and improve mobility, particularly in the spine. The class ends with long-held postures to stimulate hydration in your connective tissues, addressing joint range of motion limitations and to balance the nervous system. The class concludes with mind-training practices designed to teach you to activate your rest response. Optimal performance requires both stressing the body and allowing time for rest & recovery.

Join us after your 6pm WOD or reserve Monday nights at 7pm for restorative yoga.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Deadlift:5 Rep Max in 15 minutes

B. 4 Rounds For Time (24 minute time cap)
12 Deadlift (155/100)
16 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
20 8-yard Wall-to-wall shuttle sprints
Rest 2 minutes between rounds

Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 13:47

And coming tomorrow…

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar

Rest until 10 minute mark. Then…

2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes

*(men Rx+ : men Rx / women Rx+ : women Rx)

MON 06.02.14. Restorative Yoga Class at 7:00pm Read More »

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
OPEN: 200m Sprint
__ 5 Front Squat (50% Part A.)
__ 5 Pullups
__ 5 Toes To Bar
__ 5 Power Clean (50% Part A.)
1 minute rest

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load.
ex: 285#, 164 @ 145#

And coming Saturday…

Team Chipper
2 Rounds:
100 Double Unders (Singles 3:1)
20 Box Jump-Overs (24/20)
10 Tire flips
50m Farmer’s carry 2x(32/24kg)
10 Power Snatch (135/85)
Rest 5 minutes

FRI 05.30.14 Read More »

Today’s schedule

Workout of the Day: Bring A Friend Day!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Suicide Sprint
12 Medball Passes 10ft (14/10)

And coming tomorrow…

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
OPEN: 200m Sprint
__ 5 Front Squat (50% Part A.)
__ 5 Pullups
__ 5 Toes To Bar
__ 5 Power Clean (50% Part A.)
1 minute rest

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load.
ex: 285#, 164 @ 145#

THUR 05.29.14 Bring A Friend Day!! Read More »

Matt G. initiating the dip and drive for the hang power clean — Matt G. initiating the hang power clean

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

And coming tomorrow… Bring A Friend Day!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Suicide Sprint
12 Medball Passes 10ft (14/10)

WED 05.28.14 Read More »

Anne-Marie hitting her Single Unders. A skill often forgotten once Double Unders are achieved.

YOGA TODAY

Yoga is schedule for this evening at 7pm in the Front Room. Yoga will resume on Monday’s next week June 2nd through June.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 15-12-9-6-3 Rep Rounds of (16 minute Time Cap):
Hang Power Clean (135/95)
Bar-facing Burpees
Ring Dips

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

TUES 05.27.14 Read More »

Toes to Bar & Kettlebell dead clean Chutes & Ladder WOD

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Memorial Day Weekend

Murph
We will be doing Murph and Partner Murph on Saturday, May 24th for each class: 9, 10, and 11am. The gym will be closed on both Sunday 5/25 and Monday 5/26 for Memorial Day. Normal hours resume on Tuesday, May 27th.

Workout of the Day (WOD)

A. Speed Singles:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes. Repeat

B. 3 Rounds For Time:
250 Jump Rope Singles
20 Wallball Shots (20/14) 10ft target
15 Pushups
10 GHD Situps

And coming Saturday…

Partner Murph
1 Mile Run: 4x400m relay
100 Pullups
200 Pushups
300 Squats
1 Mile Run: 4x400m relay

Both partners will alternate 400m runs until 1 mile is complete to start and then to finish the workout. Partition the reps however you like, but partners must finish 100 pullups before continuing on to pushups and so on. Only one partner works at a time.

FRI 05.23.14 Read More »