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THUR 06.22.17 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Ellen skipping high knees!


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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Advanced Tempo: (3-0-X-1)**
**X = ½ second up/dynamic movement. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP):

250m Row
200m Run
6 Straight Leg Raises
8 Modified Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Burpees

Rounds and reps are team totals. 1 Partner working at a time on all movements. Athletes must tag to exchange who is working. A minimum of 3 burpees is required before alternating. Partners may partition the rounds and reps of other movements anyway. 250m row = 1 rep, 200m run = 1 rep.

Post load for deadlift and rounds + reps completed in AMRAP. Ex: 245#, 6+1 Rx


And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m = 45/95/135, w = 35/65/95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 L2

B. Medball Bocce Ball!

CFM Upcoming Events

Thursday, June 22nd: 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, 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!

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember

WED 05.31.17

By | Lurong Summertime Challenge, WOD | No Comments

Sarah demonstrating correct positioning for double unders.


Today's schedule

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

Workout of the Day (WOD)

“Endless Summer” Lurong WOD 3

A. Thurster Warm-Up: 5-3-2 working up to 50-70-80% of 1 rep max for a double.

B. 10 Minute AMRAP
3-6-9-12-15-... Thrusters (m = 45/75/95, w = 35/55/65)
3-6-9-12-15-... Bar Facing Burpees*
30 Double Unders**

Increase the thrusters and burpees in each round by 3 reps.

*Step over permitted for L1 on burpees.

**Scaling Jump Rope
L3: 30 Double Unders
L2: 15 Double Unders or 45 Single Unders
(CFM L1.5: 30 Speed Step)
L1: 45 Singles

Post total reps completed in AMRAP only. Ex: 265 L3

And coming tomorrow...

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. 5 Rounds [18 Minute Time Cap]
21 Slamballs (20/15)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.



FRI 05.19.17 Happy 5th Anniversary CFM!!

By | Events, News, Rowing, WOD, Yoga | No Comments

Celebrating 5 Years!


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!

Darcy


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

And coming Saturday...

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round. Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3

Saturday Schedule

9:00a: All Levels CrossFit- Michael
9:50a: All Levels CrossFit- Michael
10:40a: All Levels CrossFit- Michael
12-4p: 5th Anniversary Party!

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

TUES 05.09.17

By | WOD, Yoga | No Comments

Adam


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!!


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- 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)

A. “Lead Foot”

4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20

4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar

Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
2 Rounds
60 Double Unders**
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 30 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

And coming tomorrow...

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

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

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

WED 05.03.17

By | WOD | No Comments

Jonathan mid burpee over the bar


Today's schedule

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

Workout of the Day (WOD)

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. “Make It Rain” [20 Minute Time Cap]
21 - 15 - 9
Row for Calories
Kettlebell Swings (m = 16/24/32, w = 12/16/20)

21 - 15 - 9
Medball Squat Cleans (m = 14/20/70, w = 10/14/44)**
200 Meter Run

21 - 15 - 9
Row for Calories
Burpees

**L3 KB Goblet Squat Clean (32/20 kg or 70/44#)

Post total reps of pullups and time for WOD: 41 C2B, 13:41 L2.

And coming tomorrow...

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets. 80% 1RM.

B. 7 minute AMRAP:
40 Cal Row
35 Situps
30 DB Push Press (m = 25/35/50, w = 10/20/35)
25 Toes to Bar
20 DB Power Clean (m = 25/35/50, w = 10/20/35)
15 (Straight Leg Raises / Candlestick Lever / GHD Situps)**

**Scale GHD Situps:
L1 = Straight Leg Raises
L2 = Candlestick Lever
L3 = GHD Situp

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 167 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!!

FRI 04.21.17

By | Partner WOD, WOD, Yoga | No Comments

Ellen


Today's schedule

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

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 15-12-9-6-3 Rep Rounds for Time [15 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Burpees
45 Double Unders

Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.

And coming Saturday...

Partner WOD
20-18-16-14-12-10 Rep Rounds [24 Minute Time Cap]:

Power Clean (m = 95/135/185, w = 65/95/125)
Toes to bar
10-9-8-7-6-5 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 23:10 L2.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

9a: Crossover Symmetry Workshop- Anthony
10a: Crossover Symmetry Workshop- Anthony
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility- Michael

CFM Upcoming Events

Early Registration for Lurong Summertime Challenge this week!! Register early before Monday, April 24th and receive a discount! 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.



Thursday, Apr 20th: 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.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM Members for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 04.12.17

By | Partner WOD, WOD | No Comments

David


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
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Teams of 3: Partners complete full rounds and switch.

20 Minute AMRAP
7 Kettlebell Swings (m = 20/24/32, w = 12/16/24)
7 Box Jumps (m = 16/20/24, w = 12/16/20)
7 Burpees
100m Sprint

Post weight of sled pull and team total of rounds and reps completed in AMRAP. 100m = 1 rep.
Ex: 180#, 12 L3.


And coming tomorrow...

8 Rounds For Time [24 Minute Time Cap] 3 Bodyweight Back Squats
10 Pushups
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (200#) Rx


Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! 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.



Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. "Summer never looked so good!"

Thursday, Apr 20th: 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.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!