WORKOUT OF THE DAY

ring rows

THURS 07.19.18

By | WOD | No Comments

Ring rows with Liza

Today’s schedule

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

Workout of the Day (WOD)

A. EMOM 12
8 Seated DB Strict Press
10 Supine Ring Rows
12 Box Jumps (24/20)

B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups

Post load for DB Strict Press. Ex: 35#, Rx.

And coming tomorrow…

A. 5 Rounds
2min Window:
200m Run + 250m Row
-Rest 2min Between Rounds-

B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (Alternating) (50/35)

Post Total reps completed in 6min AMRAP Ex:106 Rx

FRI 12.22.17

By | WOD, Yoga | No Comments

Ricky and Elana hollow holds

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

Workout of the Day (WOD)

A. Push Press: 2-2-2-2-2 increasing

B. 3 Rounds For Time [9 Minute Time Cap]
200m Run
7 Kettlebell Push Press (m = 20/24/32’s, w = 12/16/24’s)
14 Ring Rows

Post load for Push Press and time for WOD. Ex: 235#, 6:08 Rx.

And coming Saturday…

Teams of 2
20 Minute AMRAP

5 Power Clean (m = 105/135/165, w = 75/95/115)
10 Toes to Bar
15 Air Squats

Partners complete full rounds before alternating.

Score rounds + reps completed in AMRAP. Ex: 14+8 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

Closed for Christmas Eve!

THUR 11.02.17

By | WOD | No Comments

7 am morning crew getting some sledgehammers

Today’s schedule

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. Ring Rows
Complete 4 Sets of 7 Reps. Rest 2-3 minutes between sets. Max reps on final set.

B. 3 Rounds For Time [24 Minute Time Cap]
500m Row
200m Run
21-15-9 Burpees
200m Run

Rx+ = 27-21-15 Burpees

Post time for WOD. Ex: 19:40 Rx+

And coming tomorrow…

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. 3 Rounds For Time [9 Minute Time Cap]:
10 Overhead Squats (m = 65/95/135, w = 45/65/95)
50 Double-unders

Post load for complex and time for the WOD. Ex: 165#, 7:14 L3

TUES 10.17.17

By | Lurong Championship Challenge, WOD, Yoga | No Comments

Aerobic capacity track workout with Coach Travis

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- 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)

“Nimble Sasquatch”
14 Minute AMRAP

Level 3
2-4-6-8-10-… Squat Clean & Jerk (165/115)
1-2-3-4-5-… Muscle Up
Continue adding 2 Squat Clean & Jerks and 1 Muscle Up per Round

Level 2
2-4-6-8-10-… Squat Clean & Jerk (135/95)
2-4-6-8-10-… Pullups
Continue adding 2 Squat Clean & Jerks and 2 Pull-Ups per Round

Level 1
2-4-6-8-10-… Clean & Jerk (65/45)
3-6-9-12-15-… Ring Rows
Continue adding 2 Clean & Jerks and 3 Ring Rows per Round

This WOD is designed to test your strength and gymnastics skills under fatigue. My advice for this workout is to pick the level that allows you to keep moving without more than a 10-second rest in between any given rep. So, no you won’t go unbroken throughout the workout, but don’t be standing around for half the workout just to grind through a few reps. The weight should be no more than 75% of your 1RM. The workout is even spicy for me at Level 2, so don’t let your pride get in the way of getting in a phenomenal workout. – Neal Maddox – 7 Time Games Athlete

Post rounds plus reps completed. Ex: 6+8 L3

And coming tomorrow…

TBA

TUES 09.26.17

By | WOD, Yoga | No Comments

Daybreaker Club with Dyer and Matt before the sun rise

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- 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. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Jackie Max”
7 Minute AMRAP

500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3

Every 10m = 1 rep on the row.

Post rounds and reps completed for WOD. Ex: 1+82 L3.

And coming tomorrow…

A. Seated Power Box Jumps: 5 sets of 3 reps. Worksets at the same height. Complete 1 set every 3 minutes.

B. 8 Rounds [16 Minute Time Cap]
10 Strict L-Pullups
20 Second Ring Support Position Hold

Post height of box jumps and time to finish the WOD. If time capped post rounds and reps completed. 1 second = 1 rep on support hold.
Ex: 42”, 15:10 Rx.

THUR 06.22.17 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Ellen skipping high knees!

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- 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. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Advanced Tempo: (3-0-X-1)**
**X = ½ second up/dynamic movement. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP):

250m Row
200m Run
6 Straight Leg Raises
8 Modified Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Burpees

Rounds and reps are team totals. 1 Partner working at a time on all movements. Athletes must tag to exchange who is working. A minimum of 3 burpees is required before alternating. Partners may partition the rounds and reps of other movements anyway. 250m row = 1 rep, 200m run = 1 rep.

Post load for deadlift and rounds + reps completed in AMRAP. Ex: 245#, 6+1 Rx

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m = 45/95/135, w = 35/65/95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 L2

B. Medball Bocce Ball!

CFM Upcoming Events

Thursday, June 22nd: Bring-A-Friend Day! 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!

Sunday, June 25th: CFM Dog Days of Brunch at 12pm at Henry’s in Midtown. Join your fellow CFM Members for a nutrition brunch and social to celebrate the completion of our Lurong Nutrition challenge. Henry’s is dog friendly so bring your pets with you for Brunch on the patio.

Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!

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

THUR 05.25.17 Bring-A-Friend Day!!

By | Bring a Friend Days, WOD | No Comments

#tbt Ellen on L-sit Dead Hang Hold

CFM Upcoming Events

Thursday, May 25th: Bring-A-Friend Day! 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.

Monday, May 29th: Memorial Day Murph 09:00 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 29th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social over Memorial Day weekend.

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

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

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow…

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3