6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
One partner working at a time
Post load for thruster and score total reps of thrusters only from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.
And coming tomorrow…
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)
**Wear long socks or pants to protect your shins when climbing rope.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Snatch Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Snatch
1 Power Snatch (1 sec pause 1 inch below knee)
B. 15 Minute AMRAP
12 Box Jumps (m = 20/24/30, w = 16/20/24)
9 Power Snatch (m = 65/95/115, w = 45/65/85)
6 Chest to Bar Pullups (L2/L3+ = Bar Muscle Ups)
Post load for Snatch and total rounds+reps for AMRAP. Ex: 145#, 4+16 L3.
And coming Saturday…
“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge
Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.
Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.
Saturday Schedule
10:30a: All Levels CrossFit- Michael
11:30p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule:
9-11a: Weightlifting Workshop All Levels CrossFit- Anthony
11a: “Gift of Health” Benefit WOD Heats at 11:20a and 11:40a
12:15p: Yoga- Alexis Story. Click here to reserve
Upcoming CFM Events
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Sunday, Dec 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.
Monday, Dec 19th:Early bird registration ends for the Lurong Resolution Challenge on Monday 12/19 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk
B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.
Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps
And coming Saturday…
Partner WOD: “Three Strikes”
Teams of 2
30-20-10:
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m = 75/95/115, w = 55/65/80), Toes to Bar
30-20-10
Thruster (m = 75/95/115, w = 55/65/80), 3-2-1x 200 Meter Run
All reps are team totals. 1 partner working at a time. Partners may alternate sets of 200m run each round after Thrusters in last couplet. 1 partner running at a time.
Score time to complete WOD. Ex: 25:20 L3.
Saturday Schedule
9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule: Bring-A-Friend Day!!
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
Upcoming CFM Events
Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4) this week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and Snatch & Go
Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!
Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.
Next week 12/5-12/11 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs, gymnastics, or lifts each day.
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/4 or 12/11 from 11am-12pm OR any Open Gym during the week. 2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 5 minutes to reflect on our progress over the last three months and since the beginning of 2016. We’ll look to set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, December 8th from 7-7:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. 3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
It’s time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees
The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.
Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.
And coming Saturday…
Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 100 Double unders
3 Rounds
10 Clean & Jerk (m = 95/125/155, w = 65/85/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups
10 HSPU
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Score time to complete WOD. Ex: 18:23 L3
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9-11a: Weightlifting Workshop – All Levels- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve
Upcoming CFM Events
Sunday, Dec 4th and 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Monday, Dec 5th-11th: 4th Quarterly Progress Checks (QPC4). begin next week! We’ll have standard WODs and be re-testing Grace, CrossFit Total, Mary Ann, Baseline Plus, and a 5th WOD TBA.
Sunday, Dec 11th: CFM Bring-A-Friend Day 9 and 10am. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!
Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available soon and more details posted on the Announcements Board.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend in advance (include their full name and email address)!
Sunday, Nov 20th: Strength Training Continues!: M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Michael
Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage. Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck! Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend! Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!
Today’s schedule
6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Tina
6p: All Levels CrossFit- Tina
Workout of the Day (WOD)
A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM
B. 15 Minute AMRAP
60 Double-unders*
30 Wallballs**
15 Deadlifts (m = 115/185/245, w = 85/125/165)
*Scale DUs to DU+Singles 30 reps/rd, Speed Step 1:1, Singles 1:1
**Wallball Levels
L1 = 10# to 9ft, 6# to 8ft
L2 = 14# to 10ft, 10# to 9ft
L3 = 20# to 10ft, 14# to 10ft
Post load for deadlift and rounds and reps for AMRAP. Ex: 165#, 3 + 92 L3
And coming Saturday…
“AV HERO WOD”
25 Minute AMRAP
3-6-9-12-15-18-21-… ascending by 3 reps each round
THRUSTERS (m = 45/75/95, w = 35/55/65)
PULL-UPS**
OVER THE BAR BURPEES
**Scale the pullups to kipping singles 1-2-3-4-… ascending by 1 rep each round, or to barbell pullups 1:1, or ring rows 1:1.
Score is total reps completed. Ex: 298 L3.
Staff Sgt. Alex Anthony Viola, 29, of Keller, Texas, died Nov. 17, 2013, of wounds received from an improvised explosive device in Kandahar Province, Afghanistan. He is survived by his parents and sister. – DE OPPRESSO LIBER –
Saturday Schedule
08:45a: Doors Open
09:30 Heat 1 (09:00-10:00)
10:15 Heat 2 (09:45-10:45)
11:00 Heat 3 (10:30-11:30)
12:15 Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Power Snatch: In 10 minutes work up to a heavy double at 85%
B. “Nunchucks”
18 Minute AMRAP
4 Chest to bar Pullups**
8 Power Snatches (m = 45/75/115, w = 35/55/85)
16 Box Jumps (m = 16/20/24″, w = 12/16/20″)
**Scale to Pullups 1:1, Barbell Assisted Pullups 1:1, Ring Rows 1:1. L2/L3+ = Bar Muscle ups.
Post load for snatch and rounds and reps for the AMRAP.
Ex: 175#, 7+12 L3+
And coming Saturday…
Partner WOD, Teams of 2
18 Minute AMRAP
Buy-in: 400m Medball Carry (20/14)
Then…
20/16 Cal Row
16 Wallballs (20/14 to 10ft)
50 Double Unders
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way. For the 400m buy-in both partners must run and they must carry the medball with them handing of as much as they’d like.
Score rounds + reps for the WOD. Ex: 5 + 58 Rx.
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
8-9:30a: Aerobic Capacity Track Session- Travis @ Marist
9a: All Levels CrossFit- Tina
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Alexis Story. Click here to reserve
Upcoming CFM Events
Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details. Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room. Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm. Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.
20 Minute AMRAP in Teams of 3:
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
Shuttle Sprint 100m
7 Calorie Row
At 3,2,1, go… the first teammate completes 7 Kettlebell Swings (KBS). Once finished they advance to the shuttle and the 2nd teammate may start their KBS. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.
Score total Calories rowed. Ex: 149 L3.
And coming tomorrow…
A. Power Snatch: In 10 minutes work up to a heavy double at 85%
B. “Nunchucks”
18 Minute AMRAP
4 Chest to bar Pullups**
8 Power Snatches (m = 45/75/115, w = 35/55/85)
16 Box Jumps (m = 16/20/24″, w = 12/16/20″)
**Scale to Pullups 1:1, Barbell Assisted Pullups 1:1, Ring Rows 1:1. L2/L3+ = Bar Muscle ups.
Post load for snatch and rounds and reps for the AMRAP.
Ex: 175#, 7+12 L3+
Upcoming CFM Events
Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details. Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room. Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm. Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Power Clean: In 12 minutes work up to a heavy double (Not touch & go) @ 85%
B. 15 Minute AMRAP:
5 Chest to Bar Pullups*
10 Power Cleans (m = 65/95/135, w = 45/65/95)
25 Wallballs**
*L1/L2/L3+ = 5 Ring Muscle Ups
**Pick a weight and/or height that you can do 25 reps or more unbroken. A good workout strategy might be sets of 13-12. If your sets drop to 5 or less reps, the weight is too heavy or the height is too high.
Post Clean double, rounds and reps for the AMRAP and weight/height for wallballs.
Ex: 255#, 4+12 L3+ (20# @ 10ft)
**Deadshots are a d-ball ground to target throw. Levels for Deadshots:
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft
All rounds, reps, and distances are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post time to complete the WOD. Ex: 22:45 L3.
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
Upcoming CFM Events
Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day. Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event. Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD. Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details. Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm!! Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Saturday, Oct 8th: 5-7pm. TransFitWorld Conference Powerlifting Meet. Special discount for CFM Members, email info@crossFitMidtown to sign up. Click here for more details and directions to the event. We will be meeting at CFM at 4:15pm to Carpool or Marta to the meet. Sunday, Oct 9th: 8-9:30am. CFM Track Session (click for details). Meet at the track for an Aerobic Capacity Workout with Coach Travis. Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day. Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event. Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
The Barbell Loading Journey
[C&J, Snatch, Overhead Squats]
1st Round (The Butterfly): m = 45/75/95, w = 35/55/65
2nd Round (The Magician): m = 65/85/115, w = 45/65/85
3rd Round (The Prince): m = 75/95/135, w = 55/75/95
4th Round (The Red Bull): m = 95/115/155, w = 65/85/105
All rounds and reps are team totals. Only 1 partner working at a time and partners may partition the reps any way. After completing the 1st round the weight for the barbell increases and so forth each round.
*Athletes must wear long socks or pants to climb rope. Protect your shins from rope burn. Scale to 10ft climb 1:1, seated box rope climb 1:1, floor plank climb 1:1, ring rows 4:1.
**Scale Pushups to incline parallette 12”, bench 16”, box (20/24/30)”. (L2/L3+ = HSPU)
***Scale Double Unders (DUs) to DU+singles 40 reps/round, speed step 1:1, singles 1:1.
Post rounds and reps completed. Ex: 2+24 L3
B. Trap Stretch & Smash
1. Barbell trapeze smash 60 seconds each side
2. Triple Bully trap stretch 60 seconds each side
3. Neck Rolls (5R/5L)
And coming Saturday…
“Cellar Door” [16 Minute Time Cap]
For time:
30 Pullups*
100m Sled Pull + 100m Run
15 Squat Cleans
200m Sled Pull + 200m Run
15 Squat Cleans
100m Sled Pull + 100m Run
30 Pullups*
Sled Weight (m = 90/135/180, w = 45/90/135)
Clean Weight (m = 75/105/135, w = 55/75/95)
*Scale pullups to Kipping Single Pullups 15 reps/set, BBAP 1:1, ring rows, 1:1.
(L2/L3+ = C2B)
Post time to complete the WOD. Ex: 10:34 L3+
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
8a: Aerobic Capacity Track Session w/ Coach Travis
10a: Strength Training/Open Gym- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve