partner WOD

Bring-A-Friend Day Thursday 8/27

Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Strict Press: In 10 minutes work up to a heavy set of 2 (90% of 1RM)

B. Partner WOD:
OPEN: 800m Row*
8 Rounds
4 Ring Rows
8 Situps
12 KB Goblet Squats
CLOSE: 800m Row*

Rounds and reps are team totals. One person working at a time. *(Scale up option 1200m Row).

Post load for strict press, load for Kettlebell, and time to complete WOD.
Ex: 80#, 20kg, 15:48 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders

**Scale 1:1 Singles, 1:1 Speed Step, 35 (DU + Single)

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

THUR 09.24.15 Bring-A-Friend Day!! Read More »

Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate.
Click here to learn more and register: select CrossFit Midtown.

Enter Caption Here — The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to make a change starting next week!

Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.

Today’s schedule

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

Workout of the Day (WOD)

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

B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

And coming Saturday…

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time and partners must tag when switching out who is working. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Post time for WOD. Ex: 10:15 Rx.

Namaste
Click here to reserve your spot for yoga

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

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

FRI 09.11.15 Lurong Challenge Starts Monday + SFH Sampling Read More »

Bring-A-Friend Day Thursday 8/27

#washboard. Anna E working on V-sit ups. — Anna E working on V-sit ups.

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

Front Box Squat Demo Video from CrossFit Diablo:

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)

All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.

Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

THUR 08.27.15 Bring-A-Friend Day!! Read More »

Ready. Set.... Go. 100m Sprints. — Ready. Set…. Go. 100m Sprints.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7:30p: CFM Eats Social (No 7pm Class)

Workout of the Day (WOD)

A. Sprints. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. “No Escape” (3 minutes work: 1 minute rest Advasana pose)
Partner WOD: Teams of 2
Open: 200m sprint
3 Rounds
30 seconds dead hang hold
30m Shuttle sprint
20m Partner Carry
20m Farmers Carry (32’s/24’s kg)
10 Box Jumps (24/20)
10m Foot Hand Crawl

All reps, distances, and rounds are individual totals. Partners work together at the same time to complete their reps. Each partner carries his/her partner 20m. Every 3 minutes both partners rest on stomach in Advasana pose for 1 minute.

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 26, 70, 15:15 Rx.

And coming tomorrow…

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

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

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

THUR 08.20.15 Read More »

Cary demoing kipping pullups for the class

31Heroes WOD Hosted by CrossFit Midtown

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. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. For more details and to register click here.

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- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next to reserve your spot.Click here!

Workout of the Day (WOD)

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow…

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. 10 Minute AMRAP
10 Wallballs (20/14) 10ft
10m Walking Lunges
10m Foot-hand crawl

Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.

TUES 07.28.15 Read More »

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

Workout of the Day (WOD)

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.

And coming tomorrow…

A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

Post load for clean and time for WOD. Ex: 255#, 7:53 Rx

THUR 07.23.15 Bring-A-Friend Day!! Read More »

Man-makers demo by Coach Travis. — Man-makers with Coach Travis.

Today’s schedule

MARC PRO Demo

Tuesday 7/14 from 5-7pm and again on Tuesday 7/21 from 6:30-8am we will have David Melendez from Marc Pro giving free muscle recovery and activation sessions (10-30 minutes). There will be 3 stations set up and everyone is encouraged to try out a session either before class on the warmup setting or after the WOD for a recovery session.

What is the Marc Pro? The Marc Pro is intended for muscle conditioning by stimulating muscle in order to improve or facilitate muscle performance. Marc Pro is specifically designed to accelerate this recovery process. The Marc Pro muscle conditioning device creates unique, strong, but completely non-fatiguing muscle contractions that set off a cascading series of physiologic events. We call this a Muscle Activated Recovery Cascade, or “MARC®” for short.

The process begins with the activation of Nitric Oxide (NO), which dilates blood vessels and leads to increased flow delivering more oxygenated blood and nutrients to the area. The lymphatic and venous systems also require and benefit from localized muscle activity. Because of this, using the Marc Pro after physical activity helps move the related waste and deoxygenated blood away from the fatigued area(s). This exchange of nourishment and waste, without stress or fatigue, accelerates the recovery of the muscle.

To learn more visit MARCPRO.com

Workout of the Day (WOD)

A. 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)

B. Teams of 2:
5 Rounds for Time [12 minute Time Cap]
10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)

Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time on snatch and jumps. Time is finished when both partners have finished 5 rounds.

Post load for Snatch. Post time to finish WOD. If time capped post total reps (20 reps per round). Ex: 165, 6:55 Rx+

And coming tomorrow…

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

TUES 07.14.15 MARC PRO Demo 5-7pm Today Read More »

July 4th Holiday Schedule

Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes.
Friday 7/3: Closed for Observance of Independence Day.
Saturday 7/4: 10am class only. Captain America WOD.
Sunday 7/5:10am class, 11am open gym.

Today’s schedule

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

Workout of the Day (WOD)

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.

B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, team of 2: 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx

And coming Saturday…4th of July!!

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side)
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.

THUR 07.02.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Beginner Tempo: (2-0-2-2)*
Advanced Tempo: (3-0-½-1)**
*2 seconds up. 2 second hold. 2 second negative. 0 seconds at the bottom (touch-and-go).
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
3 Rounds (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Tandem Burpees

To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first triplet while one rest. They alternate and then start the 12 Tandem Burpees (doing a double high five each rep).

Post load for deadlift and time to complete WOD. Ex: 245#, 16:21 Rx

And coming tomorrow…

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!

THUR 06.25.15 Bring-A-Friend Day!! Read More »

Push, Pull, Sprint WOD Saturday. CFMers working to be rock solid.

Today’s schedule

Workout of the Day (WOD)

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time for team to complete 12 rounds. Ex: 42, 16:35 Rx+.

And coming tomorrow…

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

THUR 06.18.15 Read More »