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HSPU

Tom, Jonathan, and Stacy

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM this Friday! We will be hosting a team event competition for Friday Night Lights on St. Paddy’s Day.

We will have guiness and green cider and some traditional cornbeef and cabbage…anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.

Join us for Friday Night Lights & St. Paddy’s Day!!

Thursday, Mar 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time [15 Minute Time Cap]:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow…

A. Thruster: 4 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (m = 45/75/100, w = 35/55/70)
8 Pullups
10 Shoulder to Overhead (m = 45/75/100, w = 35/55/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3.

MON 3.13.17 Read More »

Christine

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 4 Rounds For Time [15 Minute Time Cap]
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups (Rx+ = Handstand Pushups)

Post load and reps for sqaut and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.

And coming tomorrow…

A. Box Jumps: 4 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.

Upcoming Events

Friday, Mar 3rd: The 2017 Open Continues in week 2! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. This week we take on 17.2!

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

MON 02.27.17 Read More »

Shannon at the top position of a pike handstand pushups (HSPU).

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Oly Weightlifting- Anthony

CFM gymnastics/high skill benchmark WOD “Mary Ann” and scaling options

Workout of the Day (WOD):

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx. Compare scores to 12/8/16.

And coming tomorrow…

A. Thruster: In 10 minutes work up to a moderate set of 2

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

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

THUR 02.16.17 “Mary Ann” Read More »

Justin working the super squat opener sequence during Mobility Night with Dr. Jackie!
Justin working the super squat opener sequence during Mobility Night with Dr. Jackie!

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps pushups.

B. 15 Minute AMRAP:
30 Slamballs (m = 15/20/20, w = 10/15/15)
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups (L1 = Incline 20/24”)
15 Hang Squat Clean (m = 45/75/95, w = 35/55/65)
10 Front Rack Lunge Steps (m = 45/75/95, w = 35/55/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 L3.

And coming tomorrow…

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = Knees to Arms, L1 = Hanging Knee Raise
*For L1 the movement may be ground to overhead

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

WED 02.01.17 Read More »

Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.
Do you stand, sit, or lay down after your WOD (workout of the day)? #pride and #humblepie every day.

Upcoming CFM Events

Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.

Mobility Night presented by Athletes' Potential Tonight!
Mobility Night presented by Athletes’ Potential Tonight!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Justin M.
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: Mobility Night- Dr. Jackie Varnum
7p: All Levels CrossFit- Travis
8p: Oly Weightlifting- Anthony

Workout of the Day (WOD):

A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. 20 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold

Score total reps for Strict HSPU and total 10m sprints completed. Ex: 29, 92 Rx.

And coming tomorrow…

A. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 2 Rounds [15 minute time cap]:
21 Front Squat (m = 55/75/95, w = 35/55/65)
21 Burpees
21 Wall Ball (20/14 to 10ft) (L2 = 14/10 to 10ft, L1 = 14/10 to 9ft)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.

THUR 01.26.17 Mobility Night! Read More »

David
David

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks

Partners Complete Full Rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3

TUES 12.20.16 Read More »

CFM Yoda T-shirt. "Do or do not. There is no try."
CFM Yoda T-shirt. “Do or do not. There is no try.”

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: **Class Cancelled**
9p: Star Wars: Rogue One Premiere!!

Workout of the Day (WOD):

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 3 Rounds [9 Minute Time Cap]
7 Deadlift (m = 115/185/255, w = 85/135/175)
35 Air Squats
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/25/35’s)**

**(L2/L3+ = Strict Handstand Pushups)

Post load for Deadlift and time for WOD. Ex: 425#, 6:08 L3.

And coming tomorrow…

A. Snatch Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Snatch
1 Power Snatch (1 sec pause 1 inch below knee)

B. 15 Minute AMRAP
12 Box Jumps (m = 20/24/30, w = 16/20/24)
9 Power Snatch (m = 65/95/115, w = 45/65/85)
6 Chest to Bar Pullups (L2/L3+ = Bar Muscle Ups)

Post load for Snatch and total rounds+reps for AMRAP. Ex: 145#, 4+16 L3.

May the force be with you!
May the force be with you!

Upcoming CFM Events

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, Dec 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Join us for this Charity WOD on Sunday 12/18 at 11am.
Join us for this Charity WOD on Sunday 12/18 at 11am.

Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.


Monday, Dec 19th:Early bird registration ends for the Lurong Resolution Challenge on Monday 12/19 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

THUR 12.15.16 CFM Star Wars: Rogue One Premiere Tonight! Read More »

Annie practicing pistols elevated on a box
Annie practicing pistols elevated on a box

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Justin

Workout of the Day (WOD):

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time for the WOD. Ex: 7:04 Rx

And coming tomorrow…

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps

Upcoming CFM Events

Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4) this week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and Snatch & Go

Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.

THUR 12.08.16 “Mary Ann” Read More »

Jeannette and Ashley leading the team on the run.
Jeannette and Ashley leading the team on the run.

The Girls

Many have asked, “Why are the workouts named after Girls?” According to the National Weather Service theuse of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names. Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill. You can also try variations on this basic exercise. For example, contract and release your PC muscles quickly, several times in succession. Or practice contracting them very slowly. You can also vary your position, completing Kegel exercises while standing, sitting, or lying down, make sure to check out https://joyonproducts.com/ to improve your pelvic area. These workouts come with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.
The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Nasty Women”
4 Minute AMRAP
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:30

4 Minute AMRAP
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:30

4 Minute AMRAP
“Grace”
30 Clean & Jerks (135/95#)

Post total reps from each AMRAP. Ex: 121, 77, 38 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

And coming tomorrow…

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)

Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.

Upcoming CFM Events

Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!

Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

** Save the Date! **
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

TUES 11.15.16 “Nasty Women” Read More »

Member of the Month Jeanette! Click here to read more about her CrossFit story.
Member of the Month Jeanette!
Click here to read more about her CrossFit story.

Upcoming CFM Events

Saturday, Oct 8th: 5-7pm. TransFitWorld Conference Powerlifting Meet. Special discount for CFM Members, email info@crossFitMidtown to sign up. Click here for more details and directions to the event. We will be meeting at CFM at 4:15pm to Carpool or Marta to the meet.
Sunday, Oct 9th: 8-9:30am. CFM Track Session (click for details). Meet at the track for an Aerobic Capacity Workout with Coach Travis.
Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

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

Workout of the Day (WOD)

A. “The Last Unicorn”
Teams of 2, 25 minute AMRAP

9 Rope Climbs*
40 Clean & Jerks
30 Pushups**
40 Power Snatches
80 Double-unders***
40 Overhead Squats

The Barbell Loading Journey
[C&J, Snatch, Overhead Squats]
1st Round (The Butterfly): m = 45/75/95, w = 35/55/65
2nd Round (The Magician): m = 65/85/115, w = 45/65/85
3rd Round (The Prince): m = 75/95/135, w = 55/75/95
4th Round (The Red Bull): m = 95/115/155, w = 65/85/105
All rounds and reps are team totals. Only 1 partner working at a time and partners may partition the reps any way. After completing the 1st round the weight for the barbell increases and so forth each round.

*Athletes must wear long socks or pants to climb rope. Protect your shins from rope burn. Scale to 10ft climb 1:1, seated box rope climb 1:1, floor plank climb 1:1, ring rows 4:1.
**Scale Pushups to incline parallette 12”, bench 16”, box (20/24/30)”. (L2/L3+ = HSPU)
***Scale Double Unders (DUs) to DU+singles 40 reps/round, speed step 1:1, singles 1:1.

Post rounds and reps completed. Ex: 2+24 L3

B. Trap Stretch & Smash
1. Barbell trapeze smash 60 seconds each side
2. Triple Bully trap stretch 60 seconds each side
3. Neck Rolls (5R/5L)

And coming Saturday…

“Cellar Door” [16 Minute Time Cap]
For time:
30 Pullups*
100m Sled Pull + 100m Run
15 Squat Cleans
200m Sled Pull + 200m Run
15 Squat Cleans
100m Sled Pull + 100m Run
30 Pullups*

Sled Weight (m = 90/135/180, w = 45/90/135)
Clean Weight (m = 75/105/135, w = 55/75/95)
*Scale pullups to Kipping Single Pullups 15 reps/set, BBAP 1:1, ring rows, 1:1.
(L2/L3+ = C2B)

Post time to complete the WOD. Ex: 10:34 L3+

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

8a: Aerobic Capacity Track Session w/ Coach Travis
10a: Strength Training/Open Gym- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 10.07.16 “The Last Unicorn” Read More »

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