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Adrian
Adrian

Today’s schedule

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

Workout of the Day (WOD)

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

And coming tomorrow…

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.

Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage.
Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!
Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!

WED 11.09.16 Read More »

Bend and flexy
Bend and flexy

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. Thruster: 3 x 1 at 90% 1RM. Rest 90 seconds after each rep. From the rack.

B. “7 Up” [15 Minute Time Cap]
10 Rounds:
(m = 55/75/95, w = 45/55/65)
7 Sumo Deadlift High-pulls
7 Front Squats
7 Push Jerks

Post load and reps for squat and Rounds + Reps for AMRAP.
Ex: 285#, 7 reps, 3+12 Rx+

And coming tomorrow…

A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
125 Double Unders**
50 Situps (L1) / 50 Situps w/ (20/14) (L2) / 50 GHD Situps (L3)
75 Double Unders
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

Upcoming CFM Events

Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!

MON 11.07.16 Read More »

All classes 6am to 8pm on this Wednesday!
All classes 6am to 8pm on this Wednesday!

Upcoming CFM Events

Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details.
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm!!
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

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. Hang Power Clean & Push Jerk: Every 3 minutes complete the following sets:
1 set of 3 reps at 60% 1 RM Push Jerk
1 set of 3 reps at 70%
3 sets of 3 reps at 75%

B. For Time [15 Minute Time Cap]:
3 Rounds
10 Clean & Jerk (m = 75/115/135, w = 55/85/95)
15 Burpees
400m Run

Post load for Hang C&J and time for the WOD. Ex: 205#, 13:12 L3

And coming tomorrow…TUESDAY

“Baseline Plus Retest” [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
1 Round
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 12:42 L3

MON 10.17.16 Read More »

Bend and Flexy!
Bend and Flexy!

Upcoming CFM Events

Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 5:30am-8am and 3:45-8pm. Dunk Truck at CFM for body composition testing!!
Thursday, Sept 22nd: Bring-A-Friend Day. There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.

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. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).

B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).

C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)

**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

Lurong Kickoff Party

Lurong Kickoff Party Saturday, September 10th!! This Saturday we have an information session for Lurong and will be announcing the teams for the 7-week Fall Nutrition and Fitness Challenge. At 9:30am we’ll meet to discuss Lurong and our team format as well as take measurements for CFM members and Lurong Participants. See below for the class schedule for Saturday. Click here to learn more and register: select CrossFit Midtown.

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion!
The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to unleash your inner Champion!

Schedule of Classes
8:30am Gym Opens — Michael
9-10am Open Gym — Travis
9:30-10am Lurong Information Session
**Starting weight & measurements
**Review of Lurong Events Calendar
**Team Roster Announcement (Members, Captains, Coach Adviser)
**Selection of Team Heroes (Justice League Theme).
10-11am Team WOD “Deadshot” (Open to all CFMers!!) — Travis
11am-12pm Open Gym/Food samples catered by Fresh N Fit Cuisine — Travis
12:15pm Yoga — Monica

And coming Saturday…

“Deadshot” [30 Minute Time Cap]

Teams of 5
Complete 5k Row
Team members may alternate rowers as often as they like. While 1 team member is rowing the other teammates will complete the following:
10 Rounds
15 D-ball Deadshots**
20 AbMat Situps

All distances and rounds and reps are team totals. 1 person working at a time on the row while 1 person at a time is working on the rounds of deadshot and situps. Teams may partition the row, rounds, and reps any way. Time is complete once both the row and 10 rounds are finished.

**Levels for Deadshots
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft

Post time to complete the WOD. Ex. 21:21 Rx.

Saturday Schedule

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

Sunday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Strength Training/Open Gym- Travis
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 09.09.16 Lurong Kickoff Party!! Read More »

CFM Yoga
CFM Yoga

Upcoming CFM Events

Wednesday, August 24th: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds

*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).

Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.

And coming tomorrow…

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

B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint

Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.

TUES 08.23.16 Read More »

Tina prepping the hips for squatting in thrusters. Good stretch for all squats.
Tina prepping the hips for squatting in thrusters for 31Heroes WOD. Good stretch for all squats.

Upcoming CFM Events

Tuesday-Sunday, July 19-24th: Reebox CrossFit Games Viewing. Click here for details on watching the games this weekend!
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

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

Workout of the Day (WOD):

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#

And coming tomorrow…

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

THUR 07.21.16 Read More »

Chris A.
Chris A.

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)

A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk

B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)
(m = 115/155/185, w = 85/105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Front Squat

Post weight of complex and total reps of Front Squat for 5 rounds. Ex: 245#, 35 L3

And coming tomorrow…

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time:
200m Run
30 Mountain Climbers (R+L=1)
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

Post load and reps for pullups. Post time to complete WOD. Ex: 45# 10 reps, 10:14 Rx

TUES 06.28.16 Read More »

Upcoming CFM Events

Saturday 4/2: Open House & Completion of the Open Cookout at CFM 1:30-3:30pm. Click here for more details and to RSVP!

Nipun overhead press
Nipun overhead press

Today’s schedule

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

Workout of the Day (WOD)

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

And coming tomorrow…

Open 16.5 Repeat: Beat your score from last week!
April Fools We’ll save that for another open.

A. Back Squat: In 15 minutes working up to a 3 rep max.

B. 4 Rounds For Time [16 Minute Time Cap]:
7 Burpees
9 Pullups (Rx+ = C2B)
11 Atomic Situps (m= 35/45#, w = 25/35#) w/ plate

Post load for squats and time for WOD. Ex: 290#, 10:12 Rx.

THUR 03.31.16 Read More »

Upcoming CFM Events

Thursday 2/25: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, front squats, plate hops.
Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm

Yuki
Yuki

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Ellen
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. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk

B. “Master’s Triple Take”:
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)

Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx

And coming tomorrow…

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 20-15-10-5 Rep Rounds [14 Minute Time Cap]:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+

MON 02.22.16 “Master’s Triple Take” Read More »

Jeannette
Jeannette

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Push Jerk: 5-4-3-2-1. Working up to a heavy single.

B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)

Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.

And coming Saturday…

“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)

Rest 2 Minutes

6 Minute AMRAP
30 Double Unders
15 Calorie Row
10 Kettlebell Swings (24/16kg)

Rest 2 Minutes

4 Minute AMRAP
20 Double Unders
10 Calorie Row
10 Sumo Deadlift High Pull (24/16kg)

Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.

Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 Rx

Namaste
Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
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 02.05.16 Read More »

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