kettlebell swings

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer’s Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+

And coming tomorrow…

A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single

B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute

Post load for each lift and total Double Unders for AMRAP. Ex: 225#, 205#, 275#, 184 Rx.

TUES 11.24.15 Read More »

Double the fun. Emilio & Jin. Bring-A-Friend Day today!!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

And coming tomorrow…

A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time [15 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (m = 75/100/120, w = 55/70/85)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 L3.

THUR 11.19.15 Bring-A-Friend Day!! 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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: In 15 minutes work up to a 3 rep max Front Squat.

B. For Time: [16 minute time cap]
Open: 1000m Row
4 Rounds
8 Pullups (Rx+ = C2B)
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
8 Front Squat (m = 100/135, w = 70/95)

Post load for Front Squat and time to complete WOD. Ex: 205# , 10:25 Rx+.

And coming tomorrow…

A. Power Snatch: In 10 minutes work up to a heavy single.

B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (m = 75/95/115, w = 45/65/85)
20 Double-Unders

Rest 4:00

4 minute AMRAP:
4 Power Snatches (m = 65/75/95, w = 35/55/65)
20 Double-Unders

Rest 5:00

5 minute AMRAP:
5 Power Snatches (m = 45/55/75, w = 15/35/55)
20 Double-Unders

Post load for Snatch and rounds and reps completed each AMRAP. Ex: 185#, 3 / 4+3 / 5+12 L3

MON 11.09.15 Read More »

Next Bring-A-Friend Day is Thursday, Nov 19th. Ester cycling through Deadlift in the WOD.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 14:53 L3+

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. “Team Training”
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

TUES 11.03.15 Read More »

Champion Test. We'll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge. — Champion Test. We’ll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders

**Scale 1:1 Singles, 1:1 Speed Step, 35 (DU + Single)

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

And coming Saturday…

9am and 10am Class: Team “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Jerk
20 Pullups

L1/L2/L3 Weight: (m = 75/105/135, w = 50/75/95). Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Post time to complete WOD. Ex: 13:45 L3.

11am Class: Lurong “The Olympian”
Click here for complete WOD details.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit-Lurong “The Olympian”- Michael
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

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

FRI 09.25.15 Read More »

Bring-A-Friend Day Next Thursday 9/24

Next Thursday all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

1st Foundation Class. From a great setup position, Dez initiating the deadlift. — 1st Foundation Class. From a the setup position, Dez initiating the deadlift.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Front Squat: In 16 minutes work up to a 3 rep max

B. 11 minutes As many rounds as possible (AMRAP):
10 Kettlebell swings (24/16kg)
20 Cal Row
30 Situps

Post load for Front Squat and total rounds + reps completed in AMRAP. Ex 285#, 5+26 Rx..

And coming tomorrow…

A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.

B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 5:48 Rx+.

THURS 09.17.15 Read More »

Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate.
Click here to learn more and register: select CrossFit Midtown.

Enter Caption Here — The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to make a change starting next week!

Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

And coming Saturday…

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time and partners must tag when switching out who is working. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Post time for WOD. Ex: 10:15 Rx.

Saturday Schedule

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

Sunday Schedule

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

FRI 09.11.15 Lurong Challenge Starts Monday + SFH Sampling Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. As many reps & rounds as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Lunges (alt)
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Mountain Climbers (R+L=1)

**Scale Speed Step (1:1) or Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.

WED 09.09.15 Read More »

Bring-A-Friend Day Thursday 8/27

Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.

#washboard. Anna E working on V-sit ups. — Anna E working on V-sit ups.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

Front Box Squat Demo Video from CrossFit Diablo:

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)

All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.

Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

THUR 08.27.15 Bring-A-Friend Day!! Read More »

Amanda K. working on 10ft target for Wallballs

31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD this Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 3 Rounds For Time [18 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 AbMat Situps w/ Medball (20/14)
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 GHD Situps

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.