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 […]

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

Wood

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, […]

Hey MidState, for the next 2 weeks Open Gym will be closed.
Strength/Skill
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. […]

Hey MidState, for the next 2 weeks Open Gym will be closed. 
Strength/Skill
EMOM 10 min – 1 Power Snatch
*Start around 50%
WOD
21-15-9
Pull Ups
Overhead Squats
M|Fit
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 […]

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 […]

Open WOD 17.5

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

WOD
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 […]

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.
Test
50 Cal Row For Time
WOD
For Time:
10-8-6-4-2
Bench Press (115/75)
Strict Pull-ups
*25 Double-unders after each round
M|Fit
5 Minute AMRAP:
20 Kb […]

Strength/Skill
10 Minute EMOM:
1 Hang Power Clean + 1 Hang Squat Clean
WOD
AMRAP for 9:00 minutes:
5 Hang Power Cleans (115/75)
3 Front Squats
8 V-Ups
M|Fit
16 MINUTE EMOM

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

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!
Strength/Skill
3 Rounds not […]