6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.
B. 12 Minute EMOM, Alternating (45 seconds work: 15 seconds rest)
Min 1: 12 KB Front Rack Lunges (m = 16/20/24’s, w = 8/12/16’s)
Min 2: 12 Floor Wipers (m = 65/95/135, w = 45/65/85) (L+R=1)
Min 3: 12 Box Jumps (m = 16/20/24, w = 12/16/20)
Min 4: 40 second Elbow Plank Hold
Post load and reps for bench and total of fewest reps completed each minute of lunges, floor wipers, and box jumps.
Ex: 245#, 6 reps, 36 L3.
And coming tomorrow… Bring-A-Friend Day!!
A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.
B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**
**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.
B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run
All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.
Post load for bench and time for WOD. Ex: 235#, 23:12 L3.
And coming tomorrow…
A. Clean & Jerk: complete 5 sets of the complex increasing weight
At 60-70-75-80-85%
1 Clean
1 Push Jerk
B. “Franchise” [10 Minute Time Cap]:
21-15-9:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)
Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.
CFM Upcoming Events
Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: In 15 minutes working up to a 3 rep max.
B. 16 Minute EMOM:
1st: 12 Goblet Squats (m = 16/24/32 kg, w = 12/16/24)
2nd: 9 Bench Press (m = 95/135/185, w = 65/95/135)
3rd: 6 Strict Pullups (L2/L3+ = C2B)
4th: 1 set 30 second Elbow Plank Hold
Post load for bench and fewest number of reps completed each minute for each movement. The reps do not have to be unbroken. Only 1 set for the plank.
Ex: 265#, 12-10-5-40 L3+.
And coming tomorrow…
A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. 20 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, 92 Rx.
Upcoming CFM Events
Thursday, Jan 26th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the first session of a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the squat and improving hip mobility through increased range of motion, muscle activation, and movement reinforcement.
Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+
Holiday Travel Workout 7
3 rounds for 1 minute max reps for each movement:
Push ups (1 set unbroken), rest 1 min
hollow rocks, rest 1 min
mountain climbers (R+L=1), rest 1 min
supermans, rest 1 min
For each movement go for 1 minute, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post total reps for each movement to comments. Ex: 135, 94, 210, 75 Rx.
And coming tomorrow…
A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.
Holiday Travel Workout 8
3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees
For indoor workout do 20x15ft = 100 yards for R + L shuttles.
Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).
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 at the front desk and see Announcements Board or Event Page for details.
**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.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
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. 16 Minute EMOM:
1st: Bench Press (65% of 1 RM)
2nd: Candlesticks
3rd: Dead Hang Hold (supinated chin-up grip)
4th: AbMat Situps
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Score fewest reps completed in the EMOM. Ex: 9 @ 195#, 8, 45 sec, 25 Rx.
And coming tomorrow…
A. Deadlift: In 15 minutes work up to a 5 rep max
B. 3 Rounds [9 Minute Time Cap]
7 Deadlift (m = 115/185/255, w = 85/135/175)
35 Air Squats
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/25/35’s)**
**(L2/L3+ = Strict Handstand Pushups)
Post load for Deadlift and time for WOD. Ex: 425#, 6:08 L3.
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.
Casey
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!!
Coach Mike PR Deadlift of 485# at the TFC Powerlifting meet.
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- 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: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.
B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.
Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.
And coming tomorrow…
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
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!
Bring-A-Friend Day is Next Thursday 10/20! Email us to reserve your friends spot in class with you.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Bench Press: In 15 Minutes work up to a heavy set of 3. (85% of 1 RM)
B. 25-20-15 Rep Rounds [18 Minute Time Cap]
Cal Row
Bench Press (50% of 1 RM)
50 Speed Step (R+L=1) each round (Rx+ = 100 Speed Step)
Post load for bench and time for the WOD.
Ex: 215#, 16:20 @ 130# Rx
And coming tomorrow…
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)
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. 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!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
“Four Quarters”
On a running clock complete the following:
A. Hang Squat Clean: In 0-6 minutes work up to a heavy single
B. Front Squat: In 6-13 minutes work up to a heavy double (from rack)
C. Bench Press: In 13-21 minutes work up to a heavy set of 3.
D. Partner WOD: 21-28 minutes for an 7 minute AMRAP
10 Strict DB Press (m = 25/35/50, w = 10/25/35)
10 Stationary Reverse Lunges (alt)
10 Double KB Deadlift (m = 16/20/24, w = 8/12/16kg)
Both partners working at the same time. All reps are individual totals. 1 Partner starts on press the other on lunges. Score rounds and reps for each individual.
Post load for clean, squat, and bench, and rounds and reps for AMRAP.
Ex: 245#, 285#, 250#, 7+15 L3.
And coming tomorrow…
A. “Doublemint” 5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar
