Hand release pushups

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

Workout of the Day (WOD)

A. “Baseline”
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

WED 02.15.17 “Baseline” Read More »

Nancy and Stuart having a good laugh at the Friday Night Lights (FNL) social. FNL starts next Friday, February 24th at 7pm at CFM!

Today’s schedule

6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Will M.
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Lurong Chipper”
10 Minute AMRAP:
Complete as many reps and rounds as possible:

15 Snatch
20 Deadlift
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups**
15 Thrusters

Barbell weight:
(m = 45/95/115, w = 35/65/75)

**L1 scale to incline pushups at 24/30””

Post rounds and reps from AMRAP. Ex: 1+48 L2.

And coming tomorrow…

A. “Baseline”
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

Upcoming CFM Events

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

TUES 02.14.17 “Lurong Chipper” Read More »

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP:
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Toes To Bar
10 Burpees

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 5+8 Rx.

And coming tomorrow…

“Clean Up Crew”
12 Minute AMRAP

L3
1-2-3-4-5-… Clean (185/125)
2-4-6-8-10-… Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

L2
1-2-3-4-5-… Clean (135/95)
1-2-3-4-5-… Pull Ups
Continue increasing by 1 Rep each round

L1
1-2-3-4-5-… Clean (65/45)
1-2-3-4-5-… Ring Rows
Continue increasing by 1 Rep each round

Post total reps completed. Ex: 124 L3

Upcoming CFM Events

Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.

MON 02.06.17 Read More »

Justin working the super squat opener sequence during Mobility Night with Dr. Jackie!

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

Workout of the Day (WOD)

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps pushups.

B. 15 Minute AMRAP:
30 Slamballs (m = 15/20/20, w = 10/15/15)
25 Box Jump Overs (m = 20/24/30, w = 12/20/24)
20 Hand Release Pushups (L1 = Incline 20/24”)
15 Hang Squat Clean (m = 45/75/95, w = 35/55/65)
10 Front Rack Lunge Steps (m = 45/75/95, w = 35/55/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 L3.

And coming tomorrow…

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = Knees to Arms, L1 = Hanging Knee Raise
*For L1 the movement may be ground to overhead

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

Upcoming CFM Events

WED 02.01.17 Read More »

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. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow…

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#, 265#, 32

MON 8.15.16 3rd Quarterly Progress Checks!! Read More »

Upcoming CFM Events

Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th.
Sunday, August 14th-21st: Quarterly Progress Check-Ins. Check back on Thursday’s for more details. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

Today’s schedule

Workout of the Day (WOD)

A. Clean: Complete 1 complex every 90 seconds for 7 sets:
1 Power Clean
1 Hang Clean

B. Rep Rounds: 21-15-9 [15 Minute Time Cap]
Squat Clean (m = 95/135, w = 65/95)
Hand Release Pushups (Rx+ = Ring Dips)

Post load for complex and time for rep rounds. Ex: 205# 8:10 Rx.

And coming tomorrow…

A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar

B. For Time [18 Minute Time Cap]
60 Double Unders
30 Pullups (Rx+ = C2B)
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (m = 24/32, w=16/20kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (m = 24/32, w=16/20kg)

Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx

MON 08.08.16 Read More »

Upcoming CFM Events

Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

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

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.

And coming tomorrow…

A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
9 Air Squats
1 Rope Climb (15ft)**

**Athletes must wear long socks or pants to protect shins when climbing the rope. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 10 seconds, Knee-raise dead hang hold 10 seconds

Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.

MON 07.25.16 Read More »

Upcoming CFM Events

Tuesday-Sunday, July 19-24th: Reebox CrossFit Games Viewing. Click here for details on watching the games this weekend!
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

And coming Saturday…

Partner WOD
4x200m Baton Relay
40 Kettlebell Swings (24/16kg)
20 Deadlift (m = 165/225/275, w = 105/155/205)
60 T2B
20 Deadlift (m = 165/225/275, w = 105/155/205)
40 Kettlebell Swings (24/16kg)
4x200m Baton Relay

One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.

Post time to complete the WOD. Ex: 17:25 L2

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Jackie Alexander. 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- Alexis Story. Click here to reserve

FRI 07.22.16 Read More »

Upcoming CFM Events

Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing.
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

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

Workout of the Day (WOD):

A. Push Press: In 15 minutes work up to a 3 rep max.

B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Hand Release Pushups
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

**Scale Double Unders to 15 (Du+singles), Speed Step (R+L=1) 1:1, or to Singles 1:1

Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458. Rx

And coming tomorrow…

A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)

B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps**
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)

Then complete:
9-6-3-6-9 Power Clean (m = 115/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)

Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps**

**Rx+ = 60 Situps

Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx

THUR 07.14.16 Read More »

July Member of the Month Christina!
Read more **about her CrossFit journey here.**

Today’s schedule

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

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold

B. 3 Rounds for time [15 minute time cap]
25 Toes to bar
20 Hand Release Pushups
20/15 Cal Row

Post total reps of speed step and DU. Post time to finish WOD. Ex: 203, 227, 8:21.