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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

FRI 05.18.18 Happy 6th Anniversary CFM!!

By | Events, News, WOD, Yoga | No Comments

Celebrating 6 Years!


CFM 6th Anniversary!!

Saturday, May 19th: CFM is turning 6!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 19th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

#fitfamily #community #midtown #cfmstrong Happy 6th Anniversary CFM!!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2

B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run

Post load for press and time for the WOD. Ex: 175#, 14:20 Rx

It's not about the speed, It's the distance.

It's not about the speed, It's the distance.


And coming Saturday...

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round.
Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3


Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
1-4p: 6th Anniversary Party!

And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana
5,6p: Open Gym- Neal

WED 04.04.18

By | WOD | No Comments

Chris B.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Deadlift: In 15 minutes work up to a 5 rep max.

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3

And coming tomorrow...

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 Minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

MON 03.19.18

By | WOD | No Comments

Kevin B.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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. Clean & Jerk: 2 reps every 2 minutes for 12 minutes. 85% of 1 RM.

B. 8 minutes as many rounds as possible:
10 Burpees Over Dumbbell
10 Dumbbell Hang Clean and Jerk (m = 25/35/50, w = 15/20/35)

Post load for C&J and rounds + reps for AMRAP.
Ex: 235#, 6+4 L3.


And coming tomorrow...

A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B

B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)

Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.

WED 03.14.18

By | WOD | No Comments

Coach Mike and Travis taking a selfie after the WOD


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk

B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:

5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint

3,2,1...go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.

Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.

And coming tomorrow...

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

B. 3 Rounds of [15 Minute Time Cap]:
50m Overhead Kettlebell Carry (m = 20/24/32’s, w = 12/16/24’s)
50m Walking Lunge
10 Burpee Box Jump Overs (24/20)

Post load and reps for pullups and time for the WOD. Ex: 53#, 7 reps, 9:23 L3.

MON 02.19.18

By | WOD | No Comments

Sarah


Today's schedule

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.

TUES 08.08.17

By | WOD, Yoga | No Comments

Coach Anthony


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Michael
8a: Open Gym- Stacy
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- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]

3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow...

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.


CFM Upcoming Events

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 second session will focus on the squat and hips. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the deadlift and 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