Name: Mark Middleton Age: 46 Occupation: Regional Sales Manager When did you first start CrossFit? June 4th, 2018 Tell us about your sports & fitness background. I played baseball and basketball in high school. I have always been athletic and really enjoy competition. I never really lifted weights, at least not correctly… being from a...Read More

OPEN Overhead Squat Heavy Single Snatch Balance Heavy Single Snatch Heavy Single THEN… AMRAP 6: 1 Strict Toes to Bar 1 Strict Handstand Push-ups 2 Strict Toes to Bar 2 Strict Handstand Push-ups 3 Strict Toes to Bar 3 Strict Handstand Push-ups … Continue to Climb by 1 Rep Each   PERFORMANCE & FITNESS Overhead...Read More

  OPEN & PERFORMANCE “Downsize” 3 Rounds: 45 AbMat Sit-ups 30/21 Calorie Row 15 Hang Power Cleans (115/80) FITNESS “Downsize” 3 Rounds: 45 AbMat Sit-ups 30/21 Calorie Row 15 Hang Power Cleans (75/55)  Read More

OPEN & PERFORMANCE “Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” (75/55) FITNESS “Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” (65/45)Read More

STRENGTH Squat Clean  Minutes 1-2-3: 3 Squat Cleans (64-67-70%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (84-86-88%) Minutes 12-13-14: 1 Squat Clean (84-86-88%) OPEN & PERFORMANCE “Twist and Shout” AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95)...Read More

  STRENGTH 3X10 DB Bench Press 3X10 Alternating DB Bent Over Row (5 each arm) 3X12 Weighted Sit-Ups (DB)   OPEN – PERFORMANCE – FITNESS “Amphibious”  3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter RowRead More

Open & Performance Push Press Build to Heavy Set of 10 Then… “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish.   FITNESS Push Press Build to...Read More

OPEN – PERFORMANCE – FITNESS “Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Machines.Read More

OPEN & PERFORMANCE Front Squat 3 Sets of 5 “Wasabi” For Time:  1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees FITNESS Front Squat 3 Sets of 5 “Wasabi” For Time: 1,000 Meter Run 40 Pull-ups 30 Front Squats (95/65) 20 BurpeesRead More

 No open gym.Read More