Road Trip Recap: Thank you all!

The cmXfit Road Trip brought athletes from three different gyms, Steel Fitness Riverport, Steel Caliber CrossFit and South Mountain CrossFit, together for an Epic workout at Reebok Crossfit 5th Ave in New York City! 

The highlight of the trip was a 1.75 mile run through the streets of Manhattan with a 20lb medicine ball! It was a beautiful day for the run! We will post pictures throughout the day to show you the highlights.

Special thanks to all of you that traveled with us.  As always, it is the friendships and community that make these workouts Epic! Shout out to our coaches for the day, Bobby Keirnan, Jay Adams, Jared Prudoff-Smith and Megan May. Your expertise and encouragement pushed us through "Gallant," a tremendous hero WOD. Thanks also to Steel Fitness Riverport, South Mountain CrossFit, Steel Caliber CrossFit and GNC for their contributions to the grab bags.  

Stayed tuned to cmXfit for future events and, of course, great workouts!

Bus is PACKED!

The bus is packed and ready! 

Coach Bobby Kiernan of  Reebok 5th Ave promises a great workout in their state of the art facility in New York City. We are looking forward to making new friends, working out along side our fitness and CrossFit friends and spending the day in the city together! 

Loving the camaraderie!

Road trip, Saturday, February 22, 2014!  

New Arrivals!

Reebok CrossFit ONE ROAD TRIP! 

NEW ARRIVALS JUST IN TIME FOR THE OPEN!

Gear up for the open at the source! Shop Reebok Fifth Ave - Fit Hub with your discount after you workout in the 10,000 square foot Box on Fifth Ave in New York City.  The Store will be stocked up just in time for the open with all the latest Reebok CrossFit gear!

*Reebok CrossFit ONE ROAD TRIP! *

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Be Yourself, Unapologetically.

Today's Article: The Paleo Hybrid Diet

A.) Front Squat 3 x 5 (Wendler week 1)
(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5

Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Three sets of:

Front-Racked Alternating Reverse Lunges x 8-10 reps each leg (Rest 60s) 

Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps (Rest 60s)

C.) "Cindy XXX": Complete as much as possible in 20 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
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*Reminder: Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

It's About That Time.

A. Take 15 minutes to build to today’s heavy: Push Press + Push Jerk

B. Back Squat (6-4-2-MAX)

(Rest 2 minutes between sets.)

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%

C. EMOM x 12 Minutes

ODD: 10 Front Squats (95/65)
EVEN: 10 Push Press (95/65)

Rest 1 Min

50 Box Jumps (24/20)
Rest 1 Min
40 Box Jumps (24/20)
Rest 1 Min
30 Box Jumps (24/20)
Rest 1 Min
20 Box Jumps (24/20)
Rest 1 Min
10 Box Jumps (30/24)

_________________________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Ignite Your Fire

Note: We will be starting a Wendler 5/3/1 strength program starting next week, you will need to figure out your 1RM is on your Front OR Back Squat, Bench Press, Strict Press, and Deadlift.

Active Recovery: Row 1:1 (partners or rest 1:1)

4 x 250m (each)
4 x 500m (each)
2 x 1000m (each)
4 x 250m (each

- Score is TOTAL time together

- 12,000m total (6000m each)

Mobility Work: Defranco's Limber 11

_________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Get your groove on

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) EMOM for 7 min: Snatch

Snatch x 2

- Drop from the top and start your second rep within 5 seconds.

B.) 

EMOM for 7 min: 

Clean and Jerk Complex

1 Power Clean + 1 Pause Squat + 1 Jerk

- Pause for 3 seconds at the bottom of the front squat.

C.) Front Squat 

4 x 6 @ 70%

-Rest 75s between sets

D.) Accessory Work (Superset): 3 sets of

Front Rack KB Alternating Reverse Lunges x 8 (each leg)

Static Salute Plank Hold x 30 Seconds (per side)

(Video Demo shows alternating, hold the position for 30s per side)

___________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Road Trip!

cmXfit first event of 2014

In anticipation of the OPEN lets workout at…..

and GEAR UP at the

REEBOK CROSSFIT PREMIER STORE the FIT-HUB

ROAD TRIP!

When: Saturday, February 22, 2014

Schedule:

5:30AM - depart Bethlehem, Pa with J&J Bus Service. 

9:00AM - Workout at REEBOK CROSSFIT 5TH AVE.

*The WOD will be designed and coached by the staff at Reebok Crossfit 5th Ave.* 

10:30AM - Shop in the world renowned REEBOK CROSSFIT PREMIER STORE the FIT-HUB

11:30 AM – 5:00PM: FREE TIME

5:00PM – Depart NYC with J&J Bus Service

Reebok CrossFit 5th Ave is a world-class CrossFit box located ideally between Bryant Park and the Empire -State Building on 37th and 5th Ave. In the 10,000 square-foot facility they offer a broad training program that is suitable for any level of fitness a world-class outfitted CrossFit gym. There are twelve Olympic lifting platforms, regular bumper and kilo plates, twelve ergo-meters (rowing machines), pull-up bars, climbing ropes, rings, free weights, kettle bells, jump ropes, ghd’s, med balls and slam balls, a yoke, and even a kitchen sink. The locker rooms have showers and towel service. 

The Box is attached to a 2,500 sq ft Reebok retail store (Fit-Hub) on the corner of 37th and 5th Ave.

Shop Reebok’s Fit Hub Experience: Gear up for the open!

Reebok’s new Fit Hub concept store on 37th and 5th is designed to inspire people to move, to train, to get fit and have fun doing it. Further your fitness at Reebok's new Fit Hub concept store.

This is a place where people can go to find innovative fitness and training products, trusted advice, guidance and information on community based fitness events. Partnered directly above a 10,000 square foot CrossFit box - Reebok CrossFit Fifth Ave the Fit Hub is staffed with fitness, nutrition and product experts that will help you find the right gear for your workout, and also guide and drive you towards better health and superior performance. It’s a place where people can get expert advice on our premium footwear and apparel technologies as well as experience.

YOUR DAY INCLUDES A 15% DISCOUNT ALL DAY LONG at the REEBOK CROSSFIT STORE the FIT-HUB! 

Spend the afternoon in New York City with your best crossfit friends, grab lunch, explore, have a blast!

cmXfit is happy to sponsor this first event of 2014.

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Share on Facebook, Instagram, Twitter…get your CrossFit friends on board!

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.

ACT FAST!