overhead squat

** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

Today’s schedule

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

Workout of the Day (WOD)

“Freedom Sauce”
L3
3 Minute AMRAP
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Post score = total calories after all 4 rounds. Ex: 52 L3.

And coming tomorrow…

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/125, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.

TUES 11.29.16 “Freedom Sauce” Read More »

CFM November Member of the Month Chris Hovis

Today’s schedule

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

Workout of the Day (WOD)

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. “Tootsie Roll” [15 Minute Time Cap]
For time:
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats (m = 45/65/95, w = 35/45/65#)
KB Swings (m = 16/20/24, w = 8/12/16kg)

Post load for complex and time for the WOD. Ex: 165#, 12:14 L3

And coming Saturday…

A. Hang Power Clean: In 15 minutes work up to a 1RM Hang Power Clean.

B. 5 Rounds For Time [18 Minute Time Cap]
12 Hang Power Clean (@55% Max C&J)
12 Push Jerk (@55% Max C&J)
12 Toes to Bar

Post load for clean and time for the WOD. Ex: 265#, 15:14 @ 135#

Saturday Schedule

9a: Open Gym- Dan
10a: All Levels CrossFit- Dyer
11a: All Levels CrossFit- Dyer
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: Open Gym- Michael
11a: CFM Brunch Social!
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 11.04.16 Read More »

Coach Anthony at the top of a heavy set of 155# thrusters.

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. Snatch Complex: In 15 minutes work up in weight for the complex:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
(Aim for 75% of 1 RM Power Snatch or Hang Squat Snatch)

B. For Time [12 minute time cap]
21 Power Snatch
21 Pullups
15 Overhead Squat
15 Chest To Bar Pullups
9 Squat Snatch
9 Bar Muscle Ups

Weight for the barbell:
Men = 45/65/95
Women = 25/45/65

Post load for complex and time for WOD. Ex: 155#, 8:22 Rx+.

And coming tomorrow…TUESDAY

A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Hang With ‘Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees

Post time to complete the WOD. Ex: 14:27 L3

MON 09.26.16 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. Squat Snatch: In 15 minutes work up to a heavy single

B. For Time: [18 Minute Time Cap]
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (m = 45/75/95, w = 35/55/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (m = 45/75/95, w = 35/55/65)
9 Burpees
9 Pull-Ups

Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.

And coming tomorrow…

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

MON 01.04.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
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

Challenge WOD 4 “Nautical Nancy”

Workout of the Day (WOD)

“Nautical Nancy”

5 Rounds [17 minute time cap]
400m Row
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)

**Click here to see WOD description:
“Nautical Nancy” WOD Description and Standards

Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 11:41 L3

And coming tomorrow…

A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.

B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)

Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.

TUES 10.06.15 “Nautical Nancy” Read More »

Coach Travis teaching the front box squat with Justin demoing

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
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- Monica Miller
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat

B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**

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

Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx

And coming tomorrow…

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps

Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.

TUES 09.01.15 Yoga Tonight at 8:15pm! Read More »

Quarterly Progress Checks

This week Monday 8/17-8/23 is the 3rd Quarterly Progress Check (QPC) of 2015 and we retest workouts from February (QPC1) and May (QPC2) 2015. There will be benchmark WODs and lifts every day. Expect Baseline, Oly Total, and Friday Fran. Saturday will be a benchmark team WOD plus open gym.

Is this your first Quarterly Check-In Week?
Have you been at CFM for years and looking to get the most out of your QPC?

Here’s what’s about to go down…

1. Retest your baseline! For your first workout of the week on Monday, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/23 from 11am-12pm OR any Open Gym during the week. There will be open Gym Saturday 8/22 at 9am and 10am as well.

2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take a few minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike on Tuesday evening, Aug 18th from 7-7:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. Class size limited to 6 students. Reserve for Goal-setting Workshop.

3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop. At the end of each class this week we’ll take 5 minutes to log our results. Come prepared with your journal or phone.

You did a great job! So did you. So did you. Justin and Chris completing a partner WOD

Today’s schedule

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

Workout of the Day (WOD)

A. Baseline
For Time:
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 08.17.15 3rd Quarterly Progress Checks (QPC) Read More »

Determined Jin. Opening the workout with kettlebell carries.

31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD on 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- Ellen
7a: All Levels CrossFit- Michael
8a: 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: Power Lifting- Michael

Workout of the Day (WOD)

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. 10 Minute AMRAP
10 Wallballs (20/14) 10ft
10m Walking Lunges
10m Foot-hand crawl

Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.

And coming tomorrow…

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.

WED 07.29.15 Read More »

Quarterly Progress Checks

This week 5/18-5/23 is the quarterly progress checks where we retest from February 2015. There will be benchmark WODs and lifts every day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! You also have the option to retest your Baseline WOD at Open Gym during the week OR on Saturday, 5/23 on Make up Day…
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike Wednesday evening, May 20th from 8-830pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner on your phone, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
4. Saturday is a Make-Up Day. In the 11am Open Gym on Saturday you’ll have the chance to make up a workout you missed earlier in the week.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: 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: 3:56 Rx, 175#.

And coming tomorrow…

A. Grace
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12

MON 05.18.15 2nd Quarterly Progress Checks Read More »

Today’s schedule

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 5 Rounds
4 1-arm Kettlebell Overhead squats (16/8kg) Left Arm
4 1-arm Kettlebell Overhead squats (16/8kg) Right Arm
30 Situps

Post load and reps for squat and time for WOD. Ex. 335#, 8 reps, 12:10 Rx.

And coming tomorrow…

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
21 Calorie Row
16 Box Jumps (24/20”)
10 Sledgehammers
3 Handstand Wall Climbs

Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.

MON 05.11.15 Read More »