benchmark

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

WORKOUT 13.4

A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.

B. CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-…
Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled weight (95/65), L1 weight (65/45).

Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx

And coming Saturday…

Partner WOD

3 Rounds For Time
12 Tire Flips (200#)
2x100m Sprint
21 Dumbbell Bench Press (m = 35’s/50’s, w = 25’s/35’s)
2x100m Sprint
50m Mini Sled Push (m = 50/75, w = 25/50#)
2x100m Sprint

All reps and distances are team totals. Only 1 partner working at a time. Rounds and repetitions may be partitioned anyway. For the 2x100m sprints, this is a relay. 1st partner completes 100m and tags partner to start 2nd 100m sprint. Once both 100m sprints are finished, partners advance to next movement. 40m sled push can be divided anyway so long as only 1 person is pushing at a time.

Post time to complete the WOD. Ex: 18:40 Rx+

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Turkish get ups ladder. 4 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30, 35, 50, 70#
KBs: 18, 26, 35, 44, 53, 70#

B. 4 Rounds for Time [15 Minute Time Cap]
6 Turkish get ups (20/12kg)
15 Wallballs (20/14) to 10ft
Rest 1 minute between rounds

Post time for WOD. Ex: 10:45 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Stretch & Mobility- Michael
5,6p: Open Gym- Neal

FRI 03.30.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Super 8”

8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx. Compare scores to 12/7/17.

TUES 02.13.18 “Super 8” Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12p: All Levels CrossFit- Michael
4p: Open Gym- Neal
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Brianna

Workout of the Day (WOD)

A. “Karen” [12 Minute Time Cap]
150 Wallballs (20/14 to 10/9ft)

B. Stretch & Mobility
Quad foam roll
Couch Stretch
Glute Smash
Pigeon Stretch

Post time for the WOD. Ex: 4:57 Rx

And coming tomorrow…

“Lynne”
5 Rounds For Max Reps
Body-weight Bench Press
Pullups (Rx+ = C2B)

Post load for Bench and reps for all rounds of the WOD.
Ex: 205# 10/25, 10/23, 9/20, 8/20, 7/16 Rx

Upcoming CFM Events

Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!

Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! 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.

THUR 01.11.18 Read More »

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 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- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
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)

A. Toes to bar: Complete 1 set of max reps. Scale to: Knees touching arms (KTA), Toes to short Rings (T2SR), Toes to Rings (T2R), Hanging Knee Raise (HKR), Situps w/ Medball (20/14).

B. 5 Rounds For Time [7 Minute Time Cap]
5 Back Squats (70% of 1RM)
10 Situps w/ Medball (20/14)

Post reps for toes to bar and load and time for WOD. Ex: 33, 275#, 4:10 Rx.

And coming tomorrow…

“Tabata This!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullup
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.

MON 12.18.17 Read More »

Saturday Yoga class with Monica holding boat pose

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time for the WOD. Ex: 7:04 Rx

WED 12.06.17 Read More »

Kenny up at dawn and putting in some sledghammer work. #riseup

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Raising the Bar”

9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Tips from Neal Maddox:

I trust you will enjoy this workout again. Think about your experience with the workout the first time around. Did you struggle in your transitions? Could you have taken more strategic rest? For example, if you need to break up a round, it is better to set the bar down after 6 cleans, rest and then clean the bar up into the front rack position for your 7th rep. This sets you up for your front rack lunges without doing an extra rep. Also, fight not to put the bar down during front rack lunges and shoulder to overhead, because every drop results in an extra clean. Have fun, stay steady, and we can’t wait to see your improvements. – Neal Maddox – 7 Time Games Athlete

Post rounds and reps completed. Ex: 7+7 L3

Compare to 09.19.17

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.

B. Rep Rounds For Time [14 Minute Time Cap]
21-18-15-12-9-6-3
Sumo Deadlift High Pull (m = 65/75/95, w = 45/55/65)
7-6-5-4-3-2-1
Shuttle Sprint (20m down 20m back = 1)

Post weight and reps for pullups, then time for the WOD.
Ex: 50#, 6 reps, 10:11 L3.

TUES 10.24.17 “Raising The Bar” Read More »

Chenyu holding a reverse plank. #sunbathing for CrossFit.

Today’s schedule

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. “Fran”
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday…

Partner WOD “Kelly to the Max”

4 Rounds of 5 Minute AMRAP
400m relay
30 Box Jumps (m = 16/20/24 , w= 12/16/20)
30 Wallballs** (20/10) at 10ft
Max Power Clean (m = 65/95/115, w = 45/65/85) in time remaining

Rest 2 minutes between rounds. At the end of each round the movement for max reps changes. The weight stays the same in all rounds:

Round 2: Max Front Rack Stationary Lunges^^
Round 3: Max Sumo Deadlift High Pull
Round 4: Max Push Press

All distances and reps are team totals. Partners alternate 200m or 100m to reach a team total for each relay. For box jumps & wall balls, one person is working at a time. Partners must tag to exchange who is working.

^^L+ = Overhead Stationary Lunges
**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft

Post score of max reps total from 4 AMRAPs Ex. 78 L3+

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch & Mobility- Monica
1:30p: Aerobic Capacity Swimming- Travis

Sunday Schedule

8a: Aerobic Capacity- Michael
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

CFM Upcoming Events

Saturday, August 19th: CFM Crossover Symmetry Workshop. Improve your shoulder stability and performance in the overhead lifts Snatch, Thruster, and clean and jerk! Learn how to use the crossover symmetry bands to activate shoulders, improve mobility, strength the shoulder muscles, and perform active recovery on rest days. Workshop is from 11am-12pm and 8 spots are open. The cost of the workshop is $10 for CFM members and $25 in advance for visitors.

Thursday, August 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!

Sunday, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

Monday, August 28th Lurong Championship Challenge Early Registration Deadline. Before 8/28 save $15 on 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. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!

FRI 08.18.17 “Fran” Read More »

Amanda and Damon dead hang L-sit hold practice

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow…

A. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. 4 Rounds [14 Minute Time Cap]
100m Sprint
3 strict pullups
30 seconds dead hang hold**
9 Pushups
12 Russian Kettlebell Swings (m = 24/32, w = 16/24kg)

**(Rx+ = 1-hand hold R/L 15sec each)

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 27, 64, 10:15 Rx.

CFM Upcoming Events

WED 08.16.17 “Mary Ann” Read More »

Quarterly Progress Checks

This week 8/14-8/20 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs 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 in all classes today or any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months into the beginning of 2017 and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike Thursday evening, May 17th from 8-8:30pm 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. Additional times will be made available through the week.
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 last quarter of 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

CFM Upcoming Events

Tuesday, August 15th Lurong Championship Challenge Information Session. Before and after each class have an opportunity to learn more about our fall fitness and nutrition challenge and sign up to participate. Lurong Representative Adam Jackson will have a table at the gym to answer questions our members have about the Lurong Challenge. Early sign up is this week and next. Challenge starts on Monday, September 18th.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
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)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Bar-Facing Burpees

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 28

MON 08.14.17 3rd Quarterly Progress Checks! Read More »

CFM 5th Anniversary!!

Saturday, May 20th: CFM is turning 5!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 20th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Grace [8 Minute Time Cap]
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row: Rest 1-2 minutes between row.
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12