WOD – March 31, 2017

Happy Friday, don’t forget to tell your friends about our April Special! 
Accessory Work
Tabata: hollow rock
*When done properly, the hollow rock will strengthen your core better than just about any other exercise. Lie down face up with your arms and legs both extended and about one foot off the floor. The goal is to be the […]

By |March 30th, 2017|WOD|0 Comments

WOD – March 30, 2017

Hey MidState family say hello to our newest member, Bonnie Makinson!
Partner or Solo


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
Sumo-deadlift high-pull, 10 reps (75/55)
Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, […]

By |March 29th, 2017|WOD|0 Comments

WOD – March 29, 2017

Hey MidState, for the next 2 weeks Open Gym will be closed.
3 Sets of:
10 Deadlifts (moderate load)
*45 Second Suitcase hold

*The goal here is to keep weight low so we can focus on what part of the Deadlift gives us the most trouble.  Consult a coach for some tips and drills to help your lifts. […]

By |March 28th, 2017|WOD|0 Comments

WOD – March 28, 2017

Hey MidState, for the next 2 weeks Open Gym will be closed. 
EMOM 10 min – 1 Power Snatch
*Start around 50%
Pull Ups
Overhead Squats
For the next 2 weeks we will be cancelling the morning M|Fit Classes. Sorry for any inconvenience, feel free to drop in to the 5:30 AM or 8:30 AM CrossFit class.

For Time:
50 Kettlebell Swings
25 Burpee […]

By |March 27th, 2017|WOD|0 Comments

WOD – March 27, 2017

Congratulations to everyone who participated in the 2017 CrossFit Games Open!  We had a ton of fun watching and participating alongside you.  We can’t express enough how proud we are of everyone’s effort over the past few weeks, whether you competed or not.  We have seen many of you grow and develop in your fitness […]

By |March 26th, 2017|WOD|0 Comments

WOD – March 24, 2017

Open WOD 17.5

10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

By |March 23rd, 2017|WOD|0 Comments

WOD – March 23, 2017

Part I:
4 Rounds For Time:
15 Dips
15 Toes to Bar
Run 400 meters

Part II:
15:00 min of mobility
*A huge part of fitness is our recovery.  Today we’d like to designate 15 min to work on our mobility.  If you don’t know what to do, ask a coach and will be glad to show you some of our favorite […]

By |March 22nd, 2017|WOD|0 Comments

WOD – March 22, 2017

Our pile of “Lost and Found” has grown quite large, please be sure to look through it and take home any belongings you may be missing.  We will be donating any items still left at the end of the month.
50 Cal Row For Time
For Time:
Bench Press (115/75)
Strict Pull-ups
*25 Double-unders after each round
5 Minute AMRAP:
20 Kb […]

By |March 21st, 2017|WOD|0 Comments

WOD – March 21, 2017

10 Minute EMOM:
1 Hang Power Clean + 1 Hang Squat Clean
AMRAP for 9:00 minutes:
5 Hang Power Cleans (115/75)
3 Front Squats
8 V-Ups

Odd Minute – 12/10 Calorie Assault
Even Minute – 10 Dumbbell Squat Clean

By |March 20th, 2017|WOD|0 Comments

WOD – March 20, 2017

Today is the final day for completing or redoing 17.4! If performing this workout today, as long as you have a judge, and you are not interfering with regular class then have at it! Coaches will be available to help as much as they can, but will be running the class. Happy Monday!
3 Rounds not […]

By |March 19th, 2017|WOD|0 Comments