burpee

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas Eve! Gym Closed
Fri: Christmas!! Gym Closed
Sat: 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym, 12:15pm Yoga

All I want for Christmas is more fitness

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.

And coming Saturday…

Teams of 2 [ 25 Minute Time Cap]
10 Rounds Total – 5 Rounds Each
10 Toes to Bar
10 Deadlifts (m = 135/185/225, w = 95/125/155)
10 Thrusters (m = 55/75/95, w = 45/55/65)
10 Air Squats

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 18:44 L3.

Saturday Schedule

11a: All Levels CrossFit- Travis

Holiday Travel Workout 4

5 Rounds
10 Burpees as fast as possible
Rest for how long it took to complete the 10 burpees.

Post total time to complete 5 rounds. Ex: 4:33 Rx

Sunday Schedule

10a: All Levels CrossFit- Bri
11a: Open Gym- Bri
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 12.25.15 “12 Days of CrossFit” Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Handstand Walking: In 10 minutes practice progressions for handstand walking
then… Max Distance Handstand Walk

B. “Sage at 20”
20 minutes As many rounds as possible (AMRAP):
20 Thrusters (m = 75/100/135, w = 55/70/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

And coming tomorrow…

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand Release Pushups
10 Pullups

B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

WED 12.09.15 Sage at 20 Read More »

Lauren and Sarah box jumps timed together

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- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Travis
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [18 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

And coming tomorrow…

A. Weighted Box Jumps: 5 sets of 3 reps to (20/16”) (step downs only)

B. “Christine”
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20/16”) (step ups permitted) (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx (185#)

WED 10.28.15 Read More »

Lined up for a 200m sprint before the start of the WOD

31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael

Workout of the Day (WOD)

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

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 120/155, w = 85/105)
12 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 5×3 1/2 pullup segmented + negatives, 41, Rx

And coming tomorrow…Bring-A-Friend Day!!

This week we have a partner WOD for Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements.

A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM

B. 5 Rounds For Time: Partner WOD.
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Medball Deadlift (20/14)

All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.

Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.

WED 07.22.15 Read More »

Hold on, and when you think you need to drop, hold on 15 seconds longer.

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.

B. 10 minutes as many rounds as possible (AMRAP):
5 Pullups
9 Burpees
12 Kettlebell Deadlift (32/24 kg)

Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.

And coming Saturday…

Team Randy + Tommy V
Teams of 2 or 3 [22 Minute Time Cap] Complete for Time:
75 Power Snatch (75/55)
Partner Pushup Position Plank Hold

15 Rope Climbs**
Partner Dead Hang Hold

45 Thrusters (115/75)
Partner Bottom Air Squat Hold

**Wear long socks or pants to protect your legs for rope climbs. Without long socks or pants rope climbs are not allowed.

All reps are team totals. For team of 2 only one person working at a time. While one person is working the other person must be in a static hold. For teams of 3, one person must be in a static hold for the entire workout. 3 tandem burpee penalty for coming out of hold.
Rx+ = Wall Handstand Hold, Chin-over Bar L-sit Hold, Bottom Pistol Hold.

Post time to complete WOD. Ex: 14:17 Rx.

Saturday Schedule

8:45a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Tom
No yoga today

Sunday Schedule

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

FRI 05.15.15 Atlantic Regional! Read More »

Today’s schedule

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

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 [20 minute time cap]
10 Hand Release Burpees
15 Cal Row
20 AbMat Situps

Post load and reps for rope climbs and time for WOD: Ex: 10#, 8 reps, 11:10 Rx

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+

TUES 03.24.15 Read More »

Ladies <3 Squats![/caption]

Today’s schedule

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

Workout of the Day (WOD):

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

And coming tomorrow…

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

THUR 03.05.15 Read More »

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.

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.

MON 03.02.15 Last Day For Open 15.1! Read More »

Scott and Stuart resting between front squats

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. For Time:
100 AbMat Situps
Every minute on the minute 5 Burpees*

*Start 1st set of burpees after the first minute

Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx

And coming Saturday…

“Kashi”
5 Rounds:
1:00 – Strict Pullups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Complete max reps in a minute at each station.

Score total reps from all movements. Ex: 215 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 01.30.15 Read More »

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: 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 (95/65)
21 Burpees
21 Pullups
15 Overhead Squats (95/65)
15 Burpees
15 Pullups
9 Squat Snatches (95/65)
9 Burpees
9 Pullups

Post load for Snatch and time for WOD. Ex: 165#, 10:24 Rx.

And coming tomorrow…

A. Thruster: In 12 minutes work up to a heavy set of 2

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 from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

MON 01.05.15 Read More »