hang power clean

The Golden Hour at Midtown. Sarah & Jared finishing up a 200m run.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds For Time:
3 Hang power clean (m=115:155 / w=85:100)
10 Box Jumps (24/20)
3 Hang power clean (m=115:155 / w=85:100)
10 Medball Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

And coming tomorrow… Partner WOD

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

Partner WOD (30 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. Both partners working at the same time, but each partner must start each round with a 250m Row.

12 Rounds For Time (6 per person)
250m Row
15 Thrusters (45/35)
5 Pullups (Rx+ CTB Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 18:35 Rx+.

And coming Saturday…

2 vs. 2 Team Competition: TBA

WED 06.18.14 Read More »

Anne-Marie hitting her Single Unders. A skill often forgotten once Double Unders are achieved.

YOGA TODAY

Yoga is schedule for this evening at 7pm in the Front Room. Yoga will resume on Monday’s next week June 2nd through June.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 15-12-9-6-3 Rep Rounds of (16 minute Time Cap):
Hang Power Clean (135/95)
Bar-facing Burpees
Ring Dips

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

TUES 05.27.14 Read More »

Coach Casey warming up Saturday morning class for 14.5 and Burpee Fran

Team CFM Pteradactyls!

Today is the last day to complete and submit “14.5” scores. Login here to check out scores and the final leaderboard: games.crossfit.com.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Jason
7p: YOGA Front Room- Monica
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4

B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar

And coming tomorrow…

A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the final set. Rest 3 minutes between sets.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

MON 03.31.14 Read More »

CFMakeover concludes this week!

Congrats to everyone who’s made it this far. Be sure to get your final measurements done before Thursday so you’ll be eligible for prizes! Sign up here.
We’ll award prizes to winners in a few categories…you could win cash or prizes from Icebox Cryotherapy, FLO2S, RiRa, Big Peach, Yeah! Burger, Park Tavern and Kill Cliff.
Come see who wins and celebrate Halloween with CFM this Thurs at 8pm!

Congrats to Emilio on a new deadlift PR!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Hang power clean: Take 15 minutes to work up to a heavy single.
B. For time:
9 Hang Power Cleans 185/125#
15 Toes to Bar
6 Hang Power Cleans 185/125
15 Toes to Bar
3 Hang Power Cleans 185/125
15 Toes to Bar

And coming tomorrow…

A. 15 min to find 3 rep max front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position:
1. plank
2. L side plank
3. R side plank

MON 10.28.13 CFMakeover finals this week! Read More »