The Traveling Mi5er

We love it when people are in town and want to drop in for a workout and welcome all levels of fitness/ CrossFit experience.  Our drop in rate is $20 per class and includes and all classes and an Open Gym pass for that day.  For more information contact us at: [email protected].  We are Happy to have you! 

Also...Checkout the bottom of the page for great Hand Care Tips!

For our Mi5 members who are traveling out of town or for when you can’t make it to the gym, below are some ideas to keep your workouts going: 

3 rounds : Run 1/2 mile 50 air squats

10 rounds : 10 push-ups 10 sit ups 10 squats

For time : 200 air squats

“Susan” – 5 roundsRun 200m 10 squats 10 push ups

3 rounds for time : Sprint 200m 25 push ups

3 rounds for time : 10 Handstand push ups 200m run

Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds Squats Push ups

20 rounds for time : 5 push ups 5 squats 5 sit ups

For time : Walk 100 meters on your hands, even if it is 2 meters at a time.

For time : 10-9-8-7-6-5-4-3-2-1 sets of sit-ups 100 meter sprint

For time : “Invisible Fran” – 21-15-9 of: Air squats Push ups

6 rounds for time : 10 push ups 10 air squats 10 sit ups

5 rounds for time : 3 vertical jumps 3 squats 3 long jumps

8 rounds for time : Handstand 30 seconds 10 squats

10 rounds for time : 10 push-ups 100M dash

5 rounds, each for time : 400M sprints

10 rounds, each for time : 100 m dash

For time : Run 1 mile, lunging 30 steps every 1 minute

5 rounds for time : Handstand 30 seconds 20 air squats

4 rounds, each for time : 25 jumping squats

4 rounds for time : 10 vertical jumps 10 push ups 10 sit ups

For time : 10 air squats every 1 minute of your 1 mile run

For time : 100 burpees

For time : Run 1 mile

10 rounds for time : 10 push-ups 10 squats 10 sit ups 10 rounds

5 rounds for time : 10 vertical jumps run 400 meters

For time : 100 air squats

5 rounds : Handstand 1 minute Hold bottom of the squat for 1 minute

10 rounds, for time : Sprint 100 meters Walk 100 meters

For time : 100 push ups

For time : 10-9-8-7-6-5-4-3-2-1 Burpees Sit ups

3 rounds for time : 50 sit-ups 400 meter run or sprint or walk

10 rounds for time : 10 walking lunges 10 push-ups

For time : 50 split jumps

4 rounds for time : Handstand for 30 seconds or 5 handstand push ups 400 meter run

10 rounds for time : 10 burpees 100meter sprint

L Sit : “L” sit off the floor. 10 rounds of 10 seconds (if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

4 rounds for time : run 400 meters 50 air squats

10 rounds : Handstand 30 seconds Squat hold 30 seconds

5 rounds for time : Ten vertical jumps ( jump as high as you can, land and do it again) 10 push-ups

20 rounds for time : 1 burpee 10 air squats

3 rounds for time : Run 1/2 mile 50 air squats

For time: Run 1 mile with 100 air squats at midpoint

7 round for time : 7 squats 7 burpees

For time : Run 1 mile, plus 50 squats

Handstand practice : 25 tries at free handstands, then a 1 mile run at 80%.

5 rounds, each for time : 50 air squats x 5. Rest equal amounts as it took to do each 50

Run 1 mile and do 10 push-ups every 1 minute

8 rounds for time : Sprint 100m 30 squats

3 rounds, for time : 30 push ups 30 second handstand or Plebs Plank

10 rounds for time : 10 sit ups 10 burpees

10 rounds: Handstand hold, 30 seconds, Squat hold 30 seconds

For time : 250 jumping jacks

For time : 100 jumping jacks 75 air squats 50 push ups 25 burpees

5 rounds : 30 second handstand against a wall 30 second static hold at the bottom of the squat

5 rounds for time : 10 air squats with eyes closed open eyes 10 push ups eyes closed

5 rounds : Run 1 minute Squat 1 minute

5 rounds for time : 10 push-ups 10 hollow rocks Run 200 meters

4 rounds for time : 20 sit ups with support under the lumbar spine 20 push ups Run 400m

8 rounds : Handstands, 30 second hold 30 second static squat 30 second rest

10 rounds for time : Sprint 50 meters 10 push ups

4 rounds : 50 air squats rest for 2 minutes between rounds

3 rounds : 20 tuck jumps 30 second handstands

3 rounds for time : 400m run/sprint 30 air squats

3 rounds for time : 20 jumping jacks 20 burpees 20 air squats

10 rounds: 50 meter sprint

Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of: Tuck jumps Sit ups

3 rounds for time : Run 400m Air squat 30 hand stand 30 seconds

5 rounds for time : 30 second handstand 60 second squat hold ( at the bottom of the squat)

3 rounds for time : Run 200 meters 50 squats

3 rounds for time : 20 Air squats 20 Burpees 20 Push-Ups

For time : 10-9-8-7-6-5-4-3-2-1 Air squat Push up

5 rounds for time : 100M dash 10 air squats Rest 2 minutes between rounds

For time : 1 mile run 20 lunges at every minute

5 rounds : run 200 meters 20 air squats

20 rounds : 1 burpee 10 air squats

21-15-9 : Push ups Hollow rocks Jump squats

For time : 50 push ups 50 squats 50 hollow rocks

For time : 10-9-8-7-6-5-4-3-2-1: push up jumping squat

5 rounds for time : 30 second handstand 30 air squats

5 rounds for time : run 800 meters 30 squats 30 push-ups

5 rounds for time : 10 push ups 10 squats run 200 meters

10 rounds for time : 10 push ups 10 sit ups 10 squats

4 rounds for time : Run 400 meters 20 burpees

For time : 100 air squats 50 push ups 1 mile run

21-15-9 for time : Jump squats Handstand push ups

For time : 100 air squats 1 mile run

5 rounds for time : 20 squats 20 push-ups 20 sit ups

21-15-9 for time : Sit ups Push ups Air squats

10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

4 rounds for time : 20 pull ups 20 push ups

5 rounds for time : 5 handstand push ups 10 burpees


**Courtesy of CrossFitPC

If you have been training hard lately, most likely you have formed calluses on your hands. To help you “pre-hab,” we already shared some tips on how to best take care of your hands including shaving down those calluses regularly and washing and moisturizing your hands accordingly. But just in case you do rip your hands it is possible to continue training — read on to find out how.


Did you know? At night, cover your hand with a soft sock or glove after putting ointment on the rip — it will heal faster.

How to treat hand rips once they occur: 

If you do tear, treat the wound as quickly as possible.

First, make sure you wash all chalk out of the wound.

Next, clean the wound well to remove any blood, impurities, or possible bacteria.

Finally, use a good antibiotic ointment like Neosporin and keep it covered as much as possible for the first day or two to foster healing. The ointment will help quicken healing and keep the tear moisturized.


Remember to do three things before you go to bed that night:

1. Wash your hands with soap and water one more time.

2. Apply a generous amount of Neosporin to the fresh wound.

3. Cover the wound with a small bandage or tape. This will allow the Neosporin to do its job overnight to keep the area moist and prevent infection.

To speed recovery during the night: Cover your hands with a sock or glove to keep the ointment on your hand and not on your sheets.  This treatment should continue until the rip has been covered by new skin.

Got tape?  Not only can you re-use tape straps, but you can also make straps in advance for future use. Want extra protection? Make multiple straps (up to one per finger) to wear during the workout.

Taping Strategies

Step 1: Measure out a piece of athletic tape from the end of your finger past the base of your hand (longer is fine; too short and you’ll have to start over), and then double that length before cutting it.

Step 2: Fold the tape in half, length-wise.

Step 3: Fold this piece back on itself to make a loop large enough for your finger to fit through.

Step 4: Cut a second piece of tape to secure the seam between the folded tape, still leaving the loop exposed.

Step 5: Place finger through the loop and lay the strap across the palm of your hand (covering the rip); secure the strap to your wrist with more tape. The grip itself should be loose across your hand.


***Courtesy of the tabatatimes.com