Saturday Yoga

Today’s schedule

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

Workout of the Day (WOD)

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

B. 21-15-9 Rep Rounds [15 minute time cap]:
Front Squat (m = 55/75/95, w = 35/55/65)
Burpees
Wall Ball (20/14 to 10ft) (L2 = 20/14 to 9ft, L1 = 10/6 to 9ft)

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

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

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

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

FRI 01.29.16 Read More »

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

B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx

And coming Saturday…

9am and 10am Class: Partner WOD
30 Rounds For Time [24 Minute Time Cap]
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds and reps are team totals and movements may be completed in a leap frog with one partner working at a time.

Score is time to complete WOD or rounds and reps if time capped. Ex: 17:10 Rx.

11am Class: Lurong “The Motivator”
Click here for complete WOD details.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit/Lurong “The Motivator”- Travis
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 10.16.15 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

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

Workout of the Day (WOD)

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

And coming Saturday…

A. Kipping Pullups Progressions: Spend 10 minutes working on kipping pullups.

B. Hold and Run [28 Minute Time Cap]
Open: 200m Kettlebell Carry (m = 24’s/32’s, w = 16’s/20’s kg)
4 Rounds
20 Pullups*
30 Pushups*
40 Air Squats*
200m

To start the workout, one partner will carry both kettlebells 100m and the other will carry them back 100m for 200m total. Both partners must travel together. *Partner Double Kettlebell Farmer’s Carry Hold (m = 24’s/32’s, w = 16’s/20’s kg) while other partner is doing pullups, pushups, and air squats. All reps are team totals. Partners may partition the reps any way. Both partners run 200m together at the end of each round.

Post time to complete WOD. Ex: 17:35 Rx+

Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Justin
12p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer

FRI 07.24.15 Read More »

Squatting From the Bottom Up. Squatting is life! You have to do it to get in and out of a car, even get off the toilet! Assessing overhead squats makes sure you have enough components of mobility and stabilization that work together to be successful. Here we go through a step by step approach of activating the right pillar system to train the correct movement pattern for squatting…Click here to read more: Dynamic Functional Mobility Series – Squatting From The Bottom Up (SBUp) “Repair+Recovery Workshop” by Lauren Polivka, DPT

Jonathan getting down to the bottom of an overhead squat

Summer Yoga Series at CrossFit Midtown

We have our 3rd guest Yoga Instructor this Saturday 6/27 at 12 PM as we continue our summer yoga series at CrossFit Midtown. For Annie Harbison yoga is a chance to discover, a time to receive, and a place to heal. It brings her to a state of wholeness and balance when She’s had a wreck of a day, and it allows her to express pure joy when everything is aligning just right in a stretch or pose. In Teaching, she’d liked for Yoga to remind us to stop controlling and to start letting go and immerse ourselves in the flow of things.

Join us on Saturday at 12pm for a special yoga class for CrossFitters lead by Annie Harbison!
Click here to reserve your spot online.

Today’s schedule

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

Workout of the Day (WOD)

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!

And coming Saturday…

“D.C. al Fine”
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/45) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
PART 2
Go back to the beginning and complete the Chipper to the end [12 minute time cap]

**Scaled:
Box Jumps (20/16″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: **Special Yoga for Crossfit**- Annie Harbison

Sunday Schedule

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

FRI 06.26.15 Read More »

Emilio cheering on Tech during Thursday Partner WOD.

Today’s schedule

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

Workout of the Day (WOD)

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

B. For Time [18 minute time cap]:
OPEN: 100 Double Unders (2:1 Singles)
21-15-9
Kettlebell Swings (32/24kg)
Burpees
CLOSE: 100 Double Unders

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

And coming Saturday…

Partner WOD: “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Push Jerk
20 Pullups

Weight: Rx = 95/65, Rx+ = 115/85. Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Time: 12p Yoga Instructor Monica Miller