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quarterly progress checks

Snatch warmup drills
Snatch warmup drills

Today’s schedule

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

Workout of the Day (WOD)

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

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 32

MON 8.15.16 3rd Quarterly Progress Checks!! Read More »

Cobra pose at CrossFit Midtown Yoga
Cobra pose at CrossFit Midtown Yoga

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- Anthony

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. “Sage at 20” (20-minute work capacity test)
20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

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

And coming Saturday…

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

B. Partner WOD: 16 Minute AMRAP
2 minute AMRAP Calorie Row
15sec Dead Hang L-sit Hold
50ft Kettlebell Farmers Carry (32’s/24’s kg)

1st Partner starts on the row. Partner 2 starts on L-sit hold and then completes farmers carry. At the 2 minute mark partners switch and Partner 2 continues row where Partner 1 left off. Partner 1 must complete dead hang hold and farmers carry before returning to the row. Continue this pattern for 16 minutes.

Post time for Baseline and calories rowed. Ex: 3:56 Rx, 228 calories Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym- Tom
12:15p: Yoga- Annie Harbison. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Richard
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 05.27.16 “Sage at 20” Read More »

Terry
Terry

Today’s schedule

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

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

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow…

A. Max Distance Handstand Walk

B. “Sage at 20” (20-minute work capacity test)
20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

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

THUR 05.26.16 “Helen” Read More »

Sarah demonstrating correct positioning for double unders.
Sarah demonstrating correct positioning for double unders.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
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)

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

Post time to complete WOD: 7:48 Rx

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

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

WED 05.25.16 “Mary Ann” Read More »

Brittney
Brittney

Today’s schedule

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

Workout of the Day (WOD)

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post load for each lift and CrossFit Total (CFT). Ex: 285#, 140#, 395#, (820#)

And coming tomorrow…

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

Post time to complete WOD: 7:48 Rx

TUES 05.24.16 “CrossFit Total” Read More »

Mariana & Maria Partner WOD. Next Bring-A-Friend Day is Thursday 2/25!
Mariana & Maria Partner WOD. Next Bring-A-Friend Day is Thursday 2/25!

Today’s schedule

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

Workout of the Day (WOD)

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

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

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

And coming Saturday…

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner “Wittman” [20 Minute Time Cap]
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners may complete full rounds, or alternate after two movements, or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

Namaste
Namaste
Click here to reserve your spot for yoga

Saturday Schedule

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

Sunday Schedule

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

FRI 02.19.16 “Fran” Read More »

Sarah finished position of the sumo deadlift high pull during Fight Gone Bad
Sarah finished position of the sumo deadlift high pull during Fight Gone Bad

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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Michael

Workout of the Day (WOD)

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

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

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

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

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

THUR 02.18.16 “Baseline” Read More »

Ducat
Ducat

Today’s schedule

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

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

And coming tomorrow…

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

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

WED 02.17.16 “Mary Ann” Read More »

Pizza Delivery Warm-up Game
Pizza Delivery Warm-up Game

Today’s schedule

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

Workout of the Day (WOD)

A. Clean Complex: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”

B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
(m = 155/95/55**, w = 105/65/35**)

3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row

**For L1 the movement is ground to overhead.

Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.

Click here for complete WOD details.

And coming tomorrow…

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

Post time to complete WOD: 7:48 Rx

TUES 02.16.16 “R16 Cluster Test” Read More »

December Save the Dates

CFM Holiday Party Friday 12/11 7-10pm
CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am

Sarah keep a plank on ring pushups and buidling shoulder stability and strength towards strict ring dips
Sarah keep a plank on ring pushups and buidling shoulder stability and strength towards strict ring dips

Today’s schedule

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

Workout of the Day (WOD)

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#.

And coming tomorrow…

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

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

THUR 12.10.15 Baseline Read More »

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