Stacy helping Jay get flexy with some cool down stretchy.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)
Post time for WOD. Ex. 9:48 Rx
And coming tomorrow…
A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%
B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
Post load for 3 rep and heavy single and time for the WOD. Ex: 230#, 270#, 20:40 Rx.
“Lift all the weights. Eat all the cookies.” Amanda
Today’s schedule
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)
A. Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps on 4th set.
B. 3 Minutes As Many Rounds As Possible (AMRAP):
8 Burpee Box Jumps (m = 20/24/30, w = 16/20/24”) Step Down Only
10 Air Squats
12 1-arm Alternating Kettlebell Snatch (m = 16/20/24 w = 8/12/16kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.
Post load and max reps for 4th set of Back Squat. Post total rounds + reps from 3 cycles.
Ex: 375# 4 reps, 7+2 L3.
And coming tomorrow…
A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.
B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar
Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: Strict 6 reps, (68) Rx
CFM Upcoming Events
Thursday, June 22nd: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the May BAF Day! We look forward to the next BAF Day in June. 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, June 25th: CFM Dog Days of Brunch at 12pm at Henry’s in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry’s is dog friendly so bring your pets with you for Brunch on the patio.
Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!
Lurong Team Draft Day & WOD from 9/10. We are going into week 3 of 7 of our Nutrition and Fitness Challenge!!
Upcoming CFM Events
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck. 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- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)
Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3
And coming Saturday…
Partner WOD, relay style [28 Minute Time Cap]
21-18-15-12-9
Thrusters (m = 45/75/95, w = 35/55/65)
40 Double-unders**
200m Run
**Scale DU to DU+singles 20 reps, speed step 1:1, singles 1:1.
First partner completes first full round, tags second partner and they complete the first full round again. Continue through each round for each partner relay style.
Post times to complete. Ex: 23:30 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- Monica Miller. Click here to reserve
Getting ready for the Deadlift and making adjustments to set up position.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD): Bring-A-Friend Day!!
A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest
B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.
Post highest round completed by both partners and addition reps. Ex: 9 rounds + 20 Rx
And coming tomorrow…
A. Push Press: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press
B. “Bomba” [18 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jump (m = 12/20/24, w = 10/16/20)
20 Push Press (m = 65/95/115, w = 45/65/80)
Post load for complex and time to complete WOD Ex: 185#, 12:26 L3
Ellen starts full time this Month. She joined CFM a few months after the gym opened and in her first year became one of our strongest athletes. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a smile to class, and celebrates the hard, honest efforts of others.
Welcome to your new role at CFM, Ellen! Name: Ellen Flader Thomas How long coaching CrossFit? I started coaching in 2014. Day job: I’m the new Athlete Manager at Crossfit Midtown. I look forward to meeting all of our members in the next few weeks! Athletic background/achievement: I was a college swimmer at Emory specializing in breaststroke and IM. During my time at Emory our team won 2 NCAA championships and 4 conference championships. Individually I was a NCAA All American, conference champion, and conference record holder. After college I took up running and completed several 10Ks and half marathons before starting CrossFit. How long doing CrossFit: 3 years. Favorite CrossFit movement: I have a love/hate relationship with Fran. It was my first Crossfit WOD and it’s been fun to watch my improvement over the last 3 years. My time now is around 7 minutes RX… still have A LOT of room for improvement!! Favorite movement to coach: Double unders or Olympic lifts. It’s really fun to see people make progress in these tougher movements. What do you enjoy about coaching: Helping people be their best and cheering them through the workouts. In my spare time I enjoy: Sleeping, eating, spending time at the park or the river with my hubs and our dog Cayenne. What’s some of your CFM memorable moments: Moving WODs & all parties! Favorite quote: “Sports do not build character, they reveal it.” Advice to new CrossFitters: Don’t compare yourself to other people in the gym. Even though we write our scores down on the white board, it’s not about anyone else’s time or weight. Focus on your own journey.
Ellen power snatch
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (24/16kg)
AMRAP Burpee Box Jumps (24/20)
EVEN:
30 seconds pushup position plank hold
Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx
And coming tomorrow…
“Nautical Nancy”
5 Rounds [17 minute time cap]
400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster
B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)
All reps team total. One partner working at a time and partners may share reps any way.
Post load for Complex and time for WOD: 185#, 15:20 Rx+.
And coming tomorrow…
A. Rope Climbs: In 10 minutes practice rope climbs.
*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.
B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)
Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.
