crossfit midtown

Anna and Anne-Marie on Partner tire flips

YOGA Tonight: Monday, April 28th at 7:00pm in the front room with Monica Miller

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- Jason
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Screen-Shot-2014-04-21-at-5.41.56-PM

CrossFit.com Programming Analysis: Part 1 by Jonathan Kinnick. CrossFit.com has been posting a single Workout of the Day (WOD) on their main page since 2001. This seemingly innocuous act has snowballed into the most disruptive fitness movement the industry has ever seen…(click here to read more)

Workout of the Day (WOD)

A. Deadlift: 4 sets of 5 working up to a heavy set of 5. Rest 3 minutes between sets.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees to 6” target.

Post load for 5RM Deadlift and total reps of unbroken T2B and total reps of Burpees. ex: 385#, 64, 82.

And coming tomorrow…

For Time Complete:
800m Run
20 Thrusters (115:95 / 85:65)**
15 Kettlebell swings (32:24kg / 24:16kg)**
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

**(men’s Rx+ : Rx / women’s Rx+ : Rx)

MON 04.28.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Thrusters: In 10 minutes work up to a heavy set of 3

B. Fran
21-15-9
Thrusters (95/65)
Pullups**

** No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1

And coming Saturday…

Rep Rounds of:
10-8-6-4-2 Power Clean (135/95)
20-16-12-8-4 Toes to bar
4 Tire flips each round

FRI 04.25.14 Fran Read More »

Thursday, April 24th is Bring a Friend Day!! We have an all levels friendly WOD so invite a friend to join you for class Today.

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. 500m Row For Time. Benchmark.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps

And coming tomorrow…

A. Thrusters: In 10 minutes work up to a heavy set of 3

B. Fran
21-15-9
Thrusters (95/65)
Pullups**

** No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1

THUR 04.24.14 Bring A Friend Day! Read More »

Today’s schedule

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

Workout of the Day (WOD)

B. 4 Rounds For Time:
4 Hang Power Clean (155/100)
8 Shoulder to overhead (155/100)
12 Pushups**

**Mod for pushups is incline pushups 1:1.

Thursday, April 24th is Bring a Friend Day!! We’ll have an all levels friendly WOD so invite a friend to join you for class on Thursday.

And coming tomorrow…

A. 500m Row For Time. Benchmark.

WED 04.23.14 Read More »

All the rings are taken for some ring dip strength work.

Today’s schedule

6a: All Levels CrossFit- Casey
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. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.

B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
7 Pullups**

**No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1

And coming tomorrow…

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds For Time:
4 Hang Power Clean (155/100)
8 Shoulder to overhead (155/100)
12 Pushups**

**Mod for pushups is incline pushups 1:1.

Thursday, April 24th is Bring a Friend Day!! We’ll have an all levels friendly WOD so invite a friend to join you for class on Thursday.

TUES 04.22.14 Read More »

YOGA Tonight: Monday, April 21st at 7:00pm in the front room with Monica Miller

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. Strict Ring Dips: Every minute on the minute for 7 minutes:
15 seconds: Max reps strict ring dips**
45 seconds: Rest

B. Rep Rounds For Time:
15-12-9-6-3
10 seconds L-sit hold at start of each round.
Ring dips** (kipping allowed)
Wallball situp shots 4ft target (20/14)
Overhead walking lunge with medball (20/14)

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and time to complete rounds for WOD.

And coming tomorrow…

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.

B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
7 Pullups

MON 04.21.14 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

And coming tomorrow…

A. Hang Power Clean: In 12 minutes work up to a 3 rep max (3RM).

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead backward lunge steps (25/10# plate)
9m Shuttle Runs
Burpee Plate Hops (45# plate)
Rest 1 minute

Every rep counts. Post total reps from all rounds.

THUR 04.17.14 Read More »

Danny makes his return on snatches and row: Rx+

Today’s schedule

Workout of the Day (WOD)

8 Rounds For Time:
3 Body Weight Back Squats
10 pushups**
200m run

**Mod for pushups is incline pushups 1:1.

24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time.

And coming tomorrow…

A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

WED 04.16.14 Read More »

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. Power Snatch: Every minute on the minute for 10 minutes: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (95:75 / 65:55)**

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

And coming tomorrow…

8 Rounds For Time:
3 Body Weight Back Squats
10 pushups**
200m run

**Mod for pushups is incline pushups 1:1.

24 minute time cap. Post load for back squat (BW designation if body weight) and total rounds and reps completed at 24 minutes or total time.

TUES 04.15.14 Read More »

What’s in a wall ball shot?
CrossFit’s wall ball exercise is an example high functionality and the marked carryover of cardiorespiratory benefit to sport and human performance in general, writes Coach Greg Glassman.
CrossFit Journal: Functionality & Wall Ball

YOGA Tonight: Monday, April 14th at 7:00pm in the front room with Monica Miller