WOD's & News

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hang power clean

TUES 01.15.19

By | WOD, Yoga | No Comments

Cary and Anne Marie


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

DT Gets Nasty
3 Rounds
50 Air Squats
7 Ring Muscle Ups
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Post time for the WOD. Ex: 16:28 Rx.

And coming tomorrow...

A. Single Leg Kettlebell Deadlift
4 x 8/8 (increasing)

B. EMOM 16
Min 1 - 12 Double DB Front Squat (50/35)
Min 2 - 10 Burpees
Min 3 - Max Calorie Row
Min 4 - Rest

Score is Calories on Rower. Ex: 104 Rx.

CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: 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!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

MON 10.15.18

By | WOD | No Comments

Coach Emmie is ready to get "strong like mom"!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Hang Power Clean + Power Clean

5 x 2+1 (work to a heavy complex)

B. 3 Rounds [15 min cap]
45 Sit ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)

Post heaviest load and time to complete WOD. Ex 185#, 13:02 Rx

And coming tomorrow...

A. Lurong WOD 5

4 Rounds [Goal Time 7-9 Minutes] L3

5 HSPU
10 Pistols
15 Kettlebell Swings (53/35)

L2
5 Push Press (115/75)
10 Pistols to 16" surface
15 Kettlebell Swings (44/26)

L1
5 Push Press (75/45)
10 Goblet Squats (35/18)
15 Kettlebell Swings (35/18)

Post time to complete WOD. Ex 7:34 L3

CFM Upcoming Events

Saturday, October 27th at 9p: BadAxe CFM Night at Bad Axe Throwing! Come dressed and ready to impress in your Halloween Costume and have a great time! Look out for more details.

THURS 10.11.18

By | WOD | No Comments

Alex B grinding it out during 31 Heroes.


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- Brianna
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

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


And coming tomorrow...

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions)

B. 4 Rounds for Time
10 Pistols (alternating)
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post time to complete WOD. Ex: 19:16 Rx

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

TUES 05.29.18

By | WOD, Yoga | No Comments

Sarah


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)

A. Hang Power Clean
3-3-3-3-3

B. 21-15-9 [12 min Cap]
Hang Power Clean (m=65/95/135, w=45/65/95)
30 Situps after each round
(L+ = 40 situps)

Post load for Clean and time for WOD
Ex: 205#, 6:24 L2+


And coming tomorrow...

Lurong Total
AMRAP 2
Deadlift (M=95/185/275, W=65/115/175)
-Rest 1 min-
AMRAP 2
Back Squat (M=45/135/225, W=35/85/145)
-Rest 1 min-
AMRAP 2
Shoulder to Overhead (M=45/95/185, W=35/65/115)

Use racks for back squat. No racks for shoulder to overhead.

Post total reps completed. Ex: 85 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!

WED 03.28.18

By | WOD | No Comments

Kathy and Nancy


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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. Hang Power Clean: In 15 minutes work up to a heavy double.

B. "Nasty Girls"

3 rounds for time of [15 minute time cap]:

50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

Post load for clean and time for the WOD. Ex: 245#, 10:50 Rx.


And coming tomorrow...

A. Back Squat: In 15 minutes working up to a 3 rep max.

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.