running

Standing ready for 31 Heroes. Workout is set for Saturday, August 5th, 2017. #workouttoremember

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.

B. For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar

Post load and max reps for Ring Dips. Post time for WOD. If time capped post total number of Toes to bar completed (max score 75)
Ex1: 15# 7 reps, 9:17 Rx
Ex2: Strict 6 reps, (68) Rx

And coming tomorrow…

A. Skill: Medball Throw Challenge
In 8 minutes complete 4 rounds of Medball Throws (vertical target)
10 reps at 9ft
8 reps at 10ft
6 reps at 11ft
4 reps at 12ft
Complete the 4 rounds by increasing the weight each round:
m = 8,10,12,14# / 10,12,14,20# / 12,14,20,30#
w = 6,8,10,12# / 8,10,12,14# / 10,12,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m = 75/115/155, w = 55/85/105)
10 Medball Throws to vertical target (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of sets completed for Medball Throws (max score 16). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 16 L2, 7+45 reps L2

CFM Upcoming Events

Thursday, June 22nd: 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 May BAF Day! We look forward to the next BAF Day in June. 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 5th: 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

TUES 06.20.17 Read More »

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- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. “Make It Rain” [20 Minute Time Cap]
21 – 15 – 9
Row for Calories
Kettlebell Swings (m = 16/24/32, w = 12/16/20)

21 – 15 – 9
Medball Squat Cleans (m = 14/20/70, w = 10/14/44)**
200 Meter Run

21 – 15 – 9
Row for Calories
Burpees

**L3 KB Goblet Squat Clean (32/20 kg or 70/44#)

Post total reps of pullups and time for WOD: 41 C2B, 13:41 L2.

And coming tomorrow…

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets. 80% 1RM.

B. 7 minute AMRAP:
40 Cal Row
35 Situps
30 DB Push Press (m = 25/35/50, w = 10/20/35)
25 Toes to Bar
20 DB Power Clean (m = 25/35/50, w = 10/20/35)
15 (Straight Leg Raises / Candlestick Lever / GHD Situps)**

**Scale GHD Situps:
L1 = Straight Leg Raises
L2 = Candlestick Lever
L3 = GHD Situp

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 167 L3.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 05.03.17 Read More »

Sky's Out, Thighs Out — Sky’s Out, Thighs Out
Enjoy the Holiday under the sun! Wear Sunscreen.

Today’s schedule

Labor Day!! — GYM CLOSED. Regular classes resume Tuesday.

Workout of the Day (WOD)

Holiday Travel Workout (Labor Day)
21-15-9 Reps for Time
2 minutes of running at 5k pace at the beginning of each round. Run out for 60 seconds then back to start.
Pushups (scale to incline pushups)
Jumping Air Squats
Situps

Post time to complete the WOD. Ex: 13:34 Rx

And coming tomorrow…TUESDAY

A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)

B. “Twister”
3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock:
1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees

2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees

3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees

Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3

MON 09.05.16 Labor Day! Gym Reopens Tuesday Read More »

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more about 31Heroes.org and to donate to the CFM Team, click HERE.31Heroes WOD Event

Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.

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: Open Gym- Anthony

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups

(Rx+ = 15-10-6 Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD.
Ex: 285#, 4 reps. 11:09 Rx+

And coming tomorrow…

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.

MON 08.01.16 Read More »