WORKOUT OF THE DAY

clean & jerk

FRI 06.14.19

By | Partner WOD, WOD, Yoga | No Comments

Ellen

Today’s schedule

6a: All Levels CrossFit- Damon
7a: All Levels CrossFit- Damon
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. For Time
3 Rounds

400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

Post time for the WOD. Ex: 10:10 Rx.

And coming Saturday…

“Indiana Jones”
Partner WOD
For Time [40min cap]

1000m – 800m – 600m – 400m – 200m
Relay Run
50-40-30-20-10
Burpee Box Jumps (24/20)
Directly into…
50-40-30-20-10
Toes to Bar
Front Squats

Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145

1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 33:20 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…

Father’s Day
A. 3 Rounds NOT for time

6 Seated Arnold Press (alternating)AHAP
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes

Post time for WOD and sledge weight.
Ex: 11:45 Rx (10#)

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

CFM Upcoming Events

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop!

Saturday, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.

TUES 06.12.18 “Summertime Complex”

By | Lurong Summertime Challenge, WOD, Yoga | No Comments

Marcela

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- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Summertime Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow…

A. Back Squat
8-8-8

B. AMRAP 12
35 Double Unders
7 Burpees
5 Toes to Bar

Post load for back squat and rounds and reps for the WOD. Ex: 305#, 7+10 Rx

WED 05.23.15

By | WOD | No Comments

Sarah

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat
5-5-5-5-5

B. AMRAP 7
2, 4, 6, 8… (add 2 reps each round)
DB Hang Power Clean & Jerk (50/35’s)
Wall Ball (20/14)

Post load for front squat and total reps for the WOD. Ex: 275#, 95 Rx

And coming tomorrow… Bring-A-Friend Day!!

A. L-sit Hold
In 15 minutes
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 BBAP 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

CFM Upcoming Events

Thursday, May 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!

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Priscila Baptista. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

MON 02.12.18 1st Quarterly Progress Checks!!

By | Quarterly Progress Checks | No Comments

May the force be strong with you!

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

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32

And coming tomorrow…

“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.

WED 01.31.18

By | WOD | No Comments

Megan practicing rope climbs

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. Clean & Jerk: In 15 minutes work up to a heavy single at 80% 1RM

B. “Gwen”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post load and time for the WOD. Ex: 145#, 14:10 Rx.

And coming tomorrow…

“50s Reverse” [35 Minute Time Cap]:
50 Double unders
50 Burpees
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Sumo Deadlift High Pull (75/55)
50 Push Press (75/55)
50 Toes to bar
50 Stationary Lunge Steps
50 Kettlebell swings (24/16)
50 Pull-ups
50 Box jump (24/20)

Post time for WOD. Ex: 28:41 Rx.

TUES 10.17.17

By | Lurong Championship Challenge, WOD, Yoga | No Comments

Aerobic capacity track workout with Coach Travis

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- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Nimble Sasquatch”
14 Minute AMRAP

Level 3
2-4-6-8-10-… Squat Clean & Jerk (165/115)
1-2-3-4-5-… Muscle Up
Continue adding 2 Squat Clean & Jerks and 1 Muscle Up per Round

Level 2
2-4-6-8-10-… Squat Clean & Jerk (135/95)
2-4-6-8-10-… Pullups
Continue adding 2 Squat Clean & Jerks and 2 Pull-Ups per Round

Level 1
2-4-6-8-10-… Clean & Jerk (65/45)
3-6-9-12-15-… Ring Rows
Continue adding 2 Clean & Jerks and 3 Ring Rows per Round

This WOD is designed to test your strength and gymnastics skills under fatigue. My advice for this workout is to pick the level that allows you to keep moving without more than a 10-second rest in between any given rep. So, no you won’t go unbroken throughout the workout, but don’t be standing around for half the workout just to grind through a few reps. The weight should be no more than 75% of your 1RM. The workout is even spicy for me at Level 2, so don’t let your pride get in the way of getting in a phenomenal workout. – Neal Maddox – 7 Time Games Athlete

Post rounds plus reps completed. Ex: 6+8 L3

And coming tomorrow…

TBA

FRI 10.13.17 “Glen”

By | WOD | No Comments

Coach Stacy

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)

“Glen” [40 Minute Time Cap]
L1
30 Clean & Jerk (65/35)
400m Run
30 Ring Rows
400m Run
50 Burpees

L2
30 Clean & Jerk (95/65)
800m Run
10 Rope Climbs (10ft)
800m Run
75 Burpees

L3
30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

**Select a weight for the C&J that is less than 60% of your 1 rep max.

Post time for the WOD. Ex: 37:36 L3

And coming Saturday…

“Quickmix” Partner WOD [28 Minute Time Cap]
3 rounds of:
600m Row
20 Dumbbell 1-arm Snatch (alt) (m = 35/50/70, w = 25/35/50)

Directly into

2 rounds of:
600m Row
20 Deadshots**

Directly into

1 round of:
600m Row
20 Squat Clean Thrusters (m = 75/135/165, w = 55/95/115)

**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

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Open Gym- Tina
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina