6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. 18 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold
Score total reps for Strict HSPU and max sprints completed. Ex: 29, 82 Rx.
And coming tomorrow…
A. Front Squat: In 12 minutes working up to a heavy set of 3.
B. 21-15-9 Rep Rounds [15 minute time cap]:
Front Squat (m = 55/75/95, w = 35/55/65)
Burpees
Wall Ball (20/14 to 10ft) (L2 = 20/14 to 9ft, L1 = 10/6 to 9ft)
Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.
Come try samples of freshly prepared paleo, vegetarian, and zone prescribed meals. Prepared and Delivered by Fresh Meal Plan. Click here to read how it works.
Tasting Schedule Today: 6-8am and 5-8pm
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 20 minutes working up to a 2 rep max.
B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 15 Pullups (Rx+ = C2B)
Post load for deadlift and fewest number of pullups completed each round. Ex: 415#, 270#, 15 Rx+.
And coming tomorrow…
A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. 18 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold
Score total reps for Strict HSPU and max sprints completed. Ex: 29, 82 Rx.
Come try samples of freshly prepared paleo, vegetarian, and zone prescribed meals. Prepared and Delivered by Fresh Meal Plan. Here healthy food is the foundation for a healthy lifestyle. Fresh Meal Plan has the mission to provide delicious, freshly prepared meals to enhance and sustain a more wholesome existence. It was a perfect meal for work out, especially if you are on a diets.
Fresh Meal Plan and lose a stone in 4 weeks is the solution to relying on protein shakes, energy bars, and fad diets and can supplement the time required for weekly meal prep. Tasting Schedule:
Tuesday 1/26 5-8pm
Wednesday 1/27 6-8am and 5-8pm
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.
B. “Power Ball”
13 Minute AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans (m = 65/95/135, w = 45/65/95)
20 Wall Balls | Med Ball Cleans**
30 Double Unders | Single Unders**
**Level Movement Details:
L3 Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2 Wall Balls (20# to 9ft/14# to 9ft), Single unders
L1 Medball Cleans (20/14), Single unders
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5. Worksets. Max reps final set.
B. For Time: [12 Minute Time Cap]
100 AbMat Situps
Every minute on the minute 5 Burpees*
*Start 1st set of burpees after the first minute
Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx
And coming tomorrow…
A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.
B. “Power Ball”
13 Minute AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans (m = 65/95/135, w = 45/65/95)
20 Wall Balls | Med Ball Cleans**
30 Double Unders | Single Unders**
**Level Movement Details:
L3 Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2 Wall Balls (20# to 9ft/14# to 9ft), Single unders
L1 Medball Cleans (20/14), Single unders
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern Fresh Meal Plan Tasting: Tuesday 1/26 5-8pm, Wednesday 1/27 6-8am and 5-8pm at CFM. Come try samples of freshly prepared healthy meals.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.
B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)
Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.
And coming Saturday…
9am and 10am Class: Teams of 2
Rep Rounds 20-16-12-8-4 [28 Minute Time Cap]
Power Snatch (m = 65/75/95, w = 45/55/65)
Burpee
Power Clean (m = 65/75/95, w = 45/55/65)
Toes to Bar (L3), (K2A = L2, MBSU = L1)
One partner working at a time. All reps are team totals.
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong “R16 Cluster Test”- Tom
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Justin
11a: Open Gym- Justin
12:15p: Yoga- Annie Harbison. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Banded Squats: 3 x 8. Tempo (2222)
B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps
Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.
Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.
And coming tomorrow…
A. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.
B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)
Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.
January Events
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register Bring-A-Friend Day: Thursday 1/21 All Classes CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern Fresh Meal Plan Tasting: Monday 1/25 6am, Tuesday 1/26 5-8pm, Wednesday 1/27 5-8pm at CFM. Come try samples of freshly prepared healthy meals.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Goat: In 10 minutes select 2 goats and set up for the WOD.
B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.
Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 50 speed step unbroken
And coming tomorrow…Bring-A-Friend Day!!
A. Banded Squats: 3 x 8. Tempo (2222)
B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps
Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.
Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.
January Events
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm Bring-A-Friend Day: Thursday 1/21 All Classes CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday “Stretch & Smash” Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / aka “Cluster”
B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row
**Cluster Weight: (m = 155/95/55**, w = 105/65/35**). For L1 the movement is ground to overhead.
Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.
And coming tomorrow…
A. Goat: In 10 minutes select 2 goats and set up for the WOD.
B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.
Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 50 speed step unbroken
January Events
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm Bring-A-Friend Day: Thursday 1/21 All Classes CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm Bring-A-Friend Day: Thursday 1/21 All Classes CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.
B. “Admiral Ackbar”
3 Rounds:
15 Burpees
15 Front Squats (m = 120/155, w = 85/105)
15 Box Jumps (24/20)
Post load and reps for pullups and time for WOD. Ex: 45#, 7 reps, 8:55 Rx+
And coming tomorrow…
A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”
B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row
**Cluster Weight: (m = 155/95/55**, w = 105/65/35**). For L1 the movement is ground to overhead.
Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.
Nutrition Meeting Q&A: Saturday 1/16 at 11am. Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm Bring-A-Friend Day: Thursday 1/21 All Classes CFM Social Night: Friday 1/22 7:30pm at Marlow’s Tavern
CFM New Year Lurong Resolution Challenge
The Challenge starts on Monday, January 18th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes next week so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch
B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining
Post load for Snatch Complex and total reps for WOD. Ex: 185#, 122 Rx.
And coming Saturday…
A. Pushups: 1 set max reps unbroken pushups
B. Teams of 2
20 Minute AMRAP:
30 Kettlebell Swings (24/16)
30 Pushups
300 Meter Row
Avoid lousy push-ups (see CFJ 7). All reps and distances are team totals. One person working at a time.
Score pushup reps and total rounds and reps in AMRAP. 300m row = 1 rep. Ex: 45, 5+37 Rx
Saturday Schedule
9a: All Levels CrossFit- Ellen
10a: All Levels CrossFit- Travis
11a: Nutrition Meeting Q&A- Michael
11:15a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve