6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.
B. Rep Rounds For Time [12 Minute Time Cap]:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees
Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk
B. Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings (32/24)
10 Box jumps (24/20)
10 Ring dips
Post load for complex and rounds+reps for AMRAP.
Ex: 205#, 9+12 Rx
And coming tomorrow…
A. Back Squat: 5-5-5-5-5 working up to a heavy set of 5.
(Start at 65% 1 rep max- 70- 75- 80- 85%)
B. 12 Minute EMOM
Odd: 45 Double Unders
Even: 12 Toes to bar
Post load for Back Squat and fewest reps completed for each EMOM.
Ex: 285#, 39, 10 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:
8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.
B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3
And coming tomorrow…
A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)
B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds
**L2 = 600m, L1 = 400m
Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:
8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters
Barbell weight:
(m = 45/75/95, w = 35/55/65)
**L1/L2 may perform burpee step up overs.
Post rounds and reps from AMRAP. Ex: 5+4 L3.
And coming tomorrow…
For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.
Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge today, Thursday 12/28 at 11:59pm!! Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
2 Rounds For Time [34 Minute Time Cap]:
800m Run
30 Pull-ups
30 Front squat (m = 65/95/115, w = 45/65/85)
30 Toes-to-bar
30 Power clean (m = 65/95/115, w = 45/65/85)
Post time for the WOD. Ex: 21:34 L3.
And coming tomorrow…
A. Thruster: 1-1-1-1-1. Increasing.
B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: In 12 minutes work up to a heavy complex of
1 Hang Power Clean
1 Power Clean
B. EMOM for 12 Minutes (50 seconds work: 10 seconds rest)
1st Minute: 10 weighted toes-to-bar (10/6#)
2nd Minute: 12/10 cal row with straight legs
3rd Minute: 10 Burpees facing parallette
4th Minute: 12/10 cal row with straight arms
Post weight for clean and sum of fewest reps completed each minute.
Ex: 245#, 9+12+10+12=43 Rx.
And coming tomorrow…
A. Deadlift: 5 rep max
B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.
Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: 6 sets of 1. Increasing weight. 70% to 95% or 1 RM.
B. 10 Minute AMRAP
30/21 Cal Row
20 Situps w/ Medball (20/14)
3 Power Clean (75% of part A)
Post load for clean and Rounds + Reps for AMRAP.
Ex: 275#, 3+5 at 205#
And coming tomorrow…
“Kelly’s House”
5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m
**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.
**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft
Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.
#workouttoremember
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. 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 = 65/95/135, w = 45/65/95)
Hand Release Pushups (L+ = Ring Dips)
Post load for complex and time for rep rounds. Ex: 205# 8:10 L2.
And coming tomorrow…
A. Kipping: In 10 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 (L+ = C2B)
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (m = 16/24/32, w=12/16/20kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (m = 16/24/32, w=12/16/20kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 12:55 L2
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Anthony
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Cleans: In 15 minutes complete 6 sets 1 rep working up in weight.
70-75-80-85-87-90%
B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 65/95/125/155, w = 45/65/85/105)
400m Run
Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. L4
And coming tomorrow…
A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)
B. 5 Rounds: Kettlebell weight (24/16kg) [13 Minute Time Cap]
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)
Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.
CFM Upcoming Events
Sunday, July 9th:Aerobic Capacity Workout Series begins this Sunday at 8am and continues each Sunday for 8 weeks. Price is $40 and good for 8 sessions. Take your workouts to the next level by improving your conditioning with targeted running intervals:
Click here to register for the workout series: http://bit.ly/AerobicCapacityRegistration2017
Eat well and enjoy what you eat!
Monday, July 10th:CFM hosts a Nutrition Seminar for Monday, July 10th from 6-8pm. $25 per person. “Own Your Eating” presented by Jason Ackerman CF-L4 and CrossFit Seminar Staff. Click here to reserve your spot. Seminar is capped at 20.
Thursday, July 27th: Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the June BAF Day! We look forward to the next BAF Day in July. 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!
#workouttoremember
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember
