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MON 04.25.16 Lurong Summertime Challenge Early Registration Today!

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The Lurong Summertime Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals!
Click here to sign up


CFM Lurong Summertime Challenge

The Challenge starts on Monday, May 16th and now is the time to jump on board! Early registration is $29.95 and closes today Monday, 4/25 so sign up now to participate. Click here to learn more and register: select CrossFit Midtown.

We are doing the 2016 Lurong Summertime Challenge! If you are looking to make some serious improvements to your diet and fitness and achieve your goals and body for the summer, this is your answer. We will be forming a team to work together and even compete against boxes across the country. Everyone can contribute, so we want everyone to make the commitment now.

What is really cool about this Challenge is that everything is tracked on the Challenge site and you earn points for everything. You get to see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out!

It comes with a 5-week meal plan, recipe book, and tons of online support. Bottom line, we want athletes to get involved, learn more about proper nutrition and eating habits and do it together in this supportive challenge environment. Whether you've been at CFM for 3 years or just recently graduated the Foundation Course, there is something for everyone!

Coach Mike Deadlifting for a heavy set of 5.

Coach Mike Deadlifting for a heavy set of 5.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
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. Deadlift: Every 2 minutes on the minute (E2M) a set of 5 reps. Complete 4 sets of 5 reps @ 90% of 5RM.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees.

Post load for Deadlift and total reps of unbroken T2B and total reps of Burpees. Ex: 375#, 64, 82.

And coming tomorrow...

For Time Complete [24 Minute Time Cap]
800m Run
21 Thrusters (m = 75/95/120, w = 55/65/85)
15 Kettlebell swings (m = 16/24/32kg, w = 8/16/24kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
9 Thrusters
15 Kettlebell swings

Post time for WOD. Ex: 21:25 L3

FRI 04.22.16

By | WOD, Yoga | No Comments
Jim

Jim


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
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. 21-15-9 Rep Rounds for Time [12 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Deadlift (m = 95/120/155, w = 65/85/105)
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 of
Power Clean (135/95)
Toes to bar
8 Tire flips each round (200#)

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

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


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Kathlin Kleem. Click here to reserve

MON 04.11.16

By | WOD | No Comments
Dave pressing out a 45# plate ground-to-overhead

Dave pressing out a 45# plate ground-to-overhead


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Tempo Deadlift: 3 sets of 5 reps (80% 5RM). All sets at the same weight. Tempo: 2041. Rest 3 minutes after each set.

Tempo:
2 (eccentric - negative phase)
0 (transition/bottom)
4 (concentric - ascending phase)
1 (rest at top)

B. 2-4-6-8-10-12 Rep Rounds For Time:
Straight Leg Raises
Burpees
Wallballs (20/14) to 10ft

Post load for deadlift and time for WOD. Ex: 305#, 7:23 Rx

And coming tomorrow...

A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time [15 Minute Time Cap]:
500m Row
21 Power Snatch (m = 45/75/95, w = 35/55/65)

Post load for snatch and time for WOD. Ex: 165#, 11:10 L3.

WED 04.06.16

By | WOD | No Comments
Rest position

Rest position


h4>Today's schedule6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.

B. Teams of 2:
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift (365/310/265)
20 Bar-facing Burpees
30 Situps

All rounds and reps are team totals. Rounds and reps may be partitioned any way. Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.

Post load for deadlift and time for WOD. Ex: 410#, 9:48 Rx

And coming tomorrow...

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Power Clean (135/95)
10 Air Squats
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125 Rx

WED 03.30.16

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Upcoming CFM Events

Saturday 4/2:Open House & Completion of the Open BBQ at CFM 1:30-3:30pm.

7am working on front sqauts in the WOD

7am working on front sqauts in the WOD


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (275/185)
9 Wall ball shots 10ft target (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 Rx.


And coming tomorrow...

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

FRI 03.18.16 Open 16.4!!

By | CrossFit Games, Events, WOD | No Comments

Upcoming CFM Events

Friday 3/18 & 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend's contact email).
Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM on Saturday after morning classes.

Amanda K

Amanda K


Today's schedule

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

Workout of the Day (WOD)

Open 16.4

Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14) to (10/9ft)
55-calorie row
55 handstand push-ups

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10) to (9/9ft)
55-calorie row
55 hand release push-ups

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked.

Post total reps completed and tie break time. Ex: 202, 9:58 Rx.

And coming Saturday...

Team WOD:TBA!


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

WED 03.09.16

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Annie

Annie


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 5 rep max

B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

And coming tomorrow...

A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)

Post load for complex and time for WOD. Ex: 275#, 9:10 Rx