Blog

This week’s Featured Athlete was chosen by Coach Wes! Keep up the awesome work Robyn! “My #DECFmonday goes to Robyn! Robyn never misses a 6:30pm class here at Midtown and we love having her awesome energy everyday. She is such a hard worker, stronger than she gives herself credit for and has been such a pleasure to coach. It’s been great to see her incredible progression in such a short time! Today she PR’d her kipping pull-ups at 15! P.S. to get a jacked💪 back like her check out Robyn’s food truck, Nom Eats!!!” – Coach WesRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 30-45 second plank 10 ski jumps 10 Russian kettlebell swings Strength: Tempo Clean Deadlift (every 2:00) 2×5, 2×4 *Load is not the focus, perfect form and sticking to the tempo is the focus here. MetCon: Welded & Welded Lean: 6 Rounds 400 meter run 20 V-Ups 20 jump switch lungesRead more

By: Leo Fontana When it comes to the word exercise, some of the things we can think of right away are, stress relief, weight loss, makes me feel more energized and so on. When it comes to the word Crossfit we generally think of things like functional movements, constantly varied, performed at high intensity. These two words and thoughts can go hand and hand when we think of reaching our goals, on this post I would like to help  you “supplement” your thoughts with some different ways to approach your workouts from now on. This will require extreme sincerity to your yourself and ego cannot be involved, you will need to think about yourself along with others around you. Every day that you walk in our gym and see the work out for the first time you will need to ask yourself, how do I feel today? What have a...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack split squats (each side) 20 glute bridges 15 single arm kettlebell bent over rows 10 single arm kettlebell presses Finish with: 10 tempo air squats Accessory Work: Super Set: 3x 4-6 reps tempo pronated strict pull up 3x 4-6 reps tempo half kneeling single arm press MetCon: Welded: 30-20-10 alternating pistols single arm push press (53#/35#) *13 minute time cap Welded Lean: For Time: 100 calorie row 50 burpees 70 calorie row 30 burpees 50 calorie row 10 burpees *35 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Round 1: 90 second machine, 20 air squats, 8 burpees Round 2: 60 second machine, 15 air squats, 6 burpees Round 3: 30 second machine, 10 air squats, 4 burpees Accessory Work: Super Set: 3x 6-8 tempo single leg Romanian deadlift 3x 20 seconds star plank (each side) MetCon: Welded: “Boulder” 15 minute EMOM 5 power cleans (185#/125#) *This workout needs to be scaled so that all 5 reps can be completed in 30 seconds or less. Welded Lean: 4 Rounds 2 minutes jump roping 16 reverse goblet lunges (53#/35#) 20 single arm kettlebell push press (53#/35#, each arm)Read more