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front squat

THURS 11.01.18

By | WOD | No Comments

But did you die?


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx


And coming tomorrow...

TABATA What?!
TABATA Russian KBS
TABATA DB Front Squats
TABATA Slam Balls
TABATA Double Unders

Post total reps of each TABATA. Ex: 52, 44, 55, 112 Rx

WED 10.10.18

By | WOD | No Comments

Carey


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

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

B. 4 Rounds [20 min cap]
200m Run
16/12 Calorie Row
12 Chest to Bar Pull Ups
10 Alternating Dumbbell Snatches (70/50)

Post heaviest weight squatted and time for WOD. Ex 235#, 16:53 Rx

And coming tomorrow...

A. Push Press
3-3-3-3-3

B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

Post load for press and time for the WOD. Ex: 205#, 11:10 Rx

WED 07.11.18

By | WOD | No Comments

Adam R. down with some front squats


Today's schedule

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

A. Front Squat
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 loads for Front Squat and time or reps completed for WOD, Ex. 295/345 18:35 Rx

And coming tomorrow...

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

B. AMRAP 5
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
AMRAP 3
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
AMRAP 1
Overhead Squat (95/65)
*Rx+= weight vest

Post load for snatch complex. Post the rounds and reps for the WOD.
Ex: 155#, 6, 4+5, 15 Rx.

TUES 07.03.18

By | WOD | No Comments

Camille and Carey


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

Workout of the Day (WOD)

A. Front Squat
1 x 4 @ 77%
1 x 1 @ 82%
1 x 4 @ 77%
1 x 1 @ 87%
1 x 4 @ 77%
1 x 1 @ 92%

B. 4 Rounds
21 Wallballs (20/14)
15 Toes to Bar
9 Handstand Push ups

Post load for squat set of 4 and heavy single and time for the WOD.
Ex: 270#/320#, 8:40 Rx.


And coming tomorrow...

CFM Closed. Happy 4th of July

Holiday Travel Workout: TBA!!

MON 06.04.18

By | WOD | No Comments

Aerobic Capacity track workouts.


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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
4-4-4-4

B. For Time [12min Cap]
2 Rounds
10 snatches (135/95)
12 burpees
Then, 2 rounds
10 snatches (85/55)
12 burpees

Post load for squat and time for the WOD. Ex: 275, 8:10 Rx.

And coming tomorrow...

"Power Ball"
AMRAP 13

10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.

TUES 05.15.18 “Summertime Complex”

By | Lurong Summertime Challenge, WOD | No Comments

Alex B.


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)

"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...

Split Squat
4 x 5/5

21-18-15-12-9 Rep Rounds
Kettlebell Swings (70/53)
Toes to bar
Pistols

Post load for squats and time for the WOD. Ex: 100#, 11:09 Rx

CFM Upcoming Events

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!


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!

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. Reserve your spot in advance here!

TUES 04.24.18

By | WOD | No Comments

Stacy


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- 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)

A. Front Squat:
In 12 minutes work up to a heavy double at 90% 1 RM

B. “Heartbreak Kid” [13 Minute Time Cap]
3 Rounds:
10 Front Squats (m = 115/155/185, w = 75/105/125)
20 Pullups (L2/L3+ = Strict)
50 Double-unders

Post load for Squat and time for the WOD.
Ex: 315#, 9:49 L2+


And coming tomorrow...

A. 50-40-30-20-10 Rep Rounds of:
Kettlebell Swings (53/35)
Sit Ups

B. Run: On a running clock
5 x 400m
rest 1:1

Post time for Part A. and time for Part B.
Ex: 14:20 Rx, 15:42 Rx