saturday partner wod

Dan T. Picking up the Sandbag for a carry!

CFM Upcoming Events

Sat & Sun, May 27th & 28th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Lana Wilson and Sunday 12:15 pm with Will Milne. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome! Click here for more details and to join us for Yoga!

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 Regional 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.

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!

Today’s schedule

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

Workout of the Day (WOD)

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

And coming Saturday…

“Jungle Race”

3 Rounds: Teams of 3
200m Medball carry 2x (20/14)
4x30ft Broad jumps to targets (6/4ft)
4 Rope climbs**
4x30ft Balance foot hand crawl
100m farmers carry 2x (m = 70/135, w = 50/95)
20 Tire flips
20 Slam ball toss (20/15 at 8/4ft)
12 Burpee wall jumps (48”)

**Must wear long socks or pants to protect shins/legs on rope climbs.

All reps and distances are team totals. 2 team members may be working at the same time.
Post time for team to complete WOD. Ex: 24:10 Rx.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana Wilson

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Will Milne

FRI 05.26.17 Memorial Day Weekend! Read More »

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!!

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- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. JumpNrope:
1 minute max speed steps (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. 17 Minute AMRAP:
40 Speed Step (R+L=1)
17 Power Snatches (m = 35/55/75, w = 15/35/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

Post speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

And coming Saturday…

“Cerberus”

Teams of 3: [30 Minute Time Cap]
3 Rounds:
75 Squat Cleans
500m Team Sandbag Run (50/35#)

Round 1 – (m = 45/75/95, w = 35/55/65)
Round 2 – (m = 65/95/115, w = 45/65/85)
Round 3 – (m = 75/115/135, w = 55/75/95)

1 partner working at a time on the cleans. Reps of clean are team total and partners may partition the reps any way. All 3 partners go on the run with 1 sandbag for the team. Partners may trade off who is carrying the bag as often as they’d like. Each round increase the weight of the cleans.

Post speed step and double under reps and rounds for WOD. Ex: 92, 104, 4+32 L3.

Saturday Schedule

8:30a: Lurong Team Meeting & Starting Measurements
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

FRI 05.12.17 Read More »

Teamwork and High Fives to finish out partner WOD Saturday

CFM Upcoming Events

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

Today’s schedule

Workout of the Day (WOD)

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. “Nancy” [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

And coming Saturday…

“Marvel Galaxy”

3:30 Minute “Iron AMRAP”**
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)

Rest 4 minutes

3:30 minute “Cap’ AMRAP”
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)

Rest 4 minutes

3:30 minute “Thor AMRAP”
200m Run**
20 Sledgehammers (10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (10)

Rest 4 minutes

3:30 minute “Star-Lord AMRAP”
200m Run
250m Row
5 Burpees over Erg
AMRAP Slamballs (20/15)

**During the Iron AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” just for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs and total Snatches and total Lunges and total Slamballs.
Ex: 39, 36, 32, 31 = 138 L3

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael

FRI 05.05.17 “Marvel Galaxy” WOD on Saturday! Read More »

Today’s schedule

Workout of the Day (WOD)

A. Clean & Jerk: complete 5 sets of the complex increasing weight
At 60-70-75-80-85%
1 Clean
1 Push Jerk

B. “Franchise” [10 Minute Time Cap]:
21-15-9:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)

Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.

And coming Saturday…

Partner WOD

Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Team Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats

**Wear long socks or pants to protect legs on rope climbs.

Reps are team totals. Only one person working at a time except the 400m is by both partners at the same time. One barbell, one rope per team.

Post time for WOD. Ex: 21:34 L2

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Lana

Sunday Schedule

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

CFM Upcoming Events

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

FRI 04.28.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 15-12-9-6-3 Rep Rounds for Time [15 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Burpees
45 Double Unders

Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.

And coming Saturday…

Partner WOD
20-18-16-14-12-10 Rep Rounds [24 Minute Time Cap]:
Power Clean (m = 95/135/185, w = 65/95/125)
Toes to bar
10-9-8-7-6-5 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 23:10 L2.

Saturday Schedule

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

Sunday Schedule

9a: Crossover Symmetry Workshop- Anthony
10a: Crossover Symmetry Workshop- Anthony
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility- Michael

CFM Upcoming Events

Early Registration for Lurong Summertime Challenge this week!! Register early before Monday, April 24th and receive a discount! 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.

Thursday, Apr 20th: 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.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM Members for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

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

FRI 04.21.17 Read More »

Lauren happily warming up her double unders!

Today’s schedule

Workout of the Day (WOD)

A. Power Clean: Complete 5 sets of 2 reps. 70-75-75-80-80. This is not touch and go. Reset after each rep. Complete 1 set every 3 minutes.

B. 3 Rounds For Time [15 Minute Time Cap]
12 Power Cleans (m = 65/95/135, w = 45/65/95)
12 Pullups (L2/L3+ = C2B)
12 Jerks (m = 65/95/135, w = 45/65/95)
12 Situps with D-ball (20/15)

Post load for clean and time for the WOD. Example 240#, 11:20 L3

**For L1/L2 step ups permitted.

Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+

And coming Saturday…

“Calvin & Hobbes”

Partner WOD
12 Rounds [24 Minute Time Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.

All rounds and reps team totals. Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 23:10 L2

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana

Sunday Schedule

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

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! 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.

Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”

Thursday, Apr 20th: 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.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM for $10.

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

FRI 04.14.17 Read More »

Today’s schedule

Workout of the Day (WOD)

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

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.

And coming Saturday…

CFM Closed Saturday

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him…as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard! CrossFit Midtown will be closed on Saturday. Please join the CFM Staff as we workout and do yoga in remembrance.

Saturday Schedule

9a: Doors open at CrossFit Atlanta
10a: RichBoFlex Partner WOD
11:30a: Yoga
12:30p: Presentation to honor Richard

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12p: CFM Open BBQ!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Upcoming Events

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! 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.

Thursday, Apr 20th: 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.

FRI 03.31.17 Open BBQ Sunday! Read More »

Join us for **Friday Night Lights & St. Paddy’s Day**!!

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM today! We will be hosting a team event competition for Friday Night Lights this St. Paddy’s Day.

We will have guiness and green cider and some traditional cornbeef and cabbage…anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.

Thursday, Mar 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Stewart & Amanda facing off in the team event of 16.4 last year!

Today’s schedule

Workout of the Day (WOD)

“Open WDO 17.4”

Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14) to (10/9ft)
55-calorie row
55 handstand push-ups

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10) to (9/9ft)
55-calorie row
55 hand release push-ups

L1
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (95/65)
55 wall-ball shots (14/10) to (9/8ft)
55-calorie row
55 incline push-ups (20”/24” incline)

Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked.

Post total reps completed and tie break time. Ex: 187, 10:51 Rx.

And coming Saturday…

Team WOD

In teams of 4 to 5 complete a 4 minute AMRAP each station:
90/70# Prowler Push
180/135# Sled Pull
45/25# Plate Carry
Rest 1 minute between each station

(25m = 1 rep for each movement)

At 3, 2, 1… go, The first person on the team pushes the prowler. Teams may partition the distance any way and each time the prowler passes 25m that equals 1 rep. At 4 minutes the team rotates to the next station. At most two athletes may push the prowler. At the 2nd station, two athletes may pull the sled and at 3rd two athletes may carry the plate at a time. The course for each movement is 50m down and back = 100m total = 4 reps.

Post total reps completed from each movement and score overall total. Ex: 34, 46, 52 = 132 Rx

Head down and grind team workout on Saturday

Saturday Schedule

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Michael Click here to reserve

FRI 03.17.16 Open 17.4, FNL, and St. Paddy’s!! Read More »

Today’s schedule

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

Workout of the Day (WOD)

Open WOD “17.3”

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
**Prior to 12:00, 3 rounds of:*
8 chest-to-bar pull-ups
4 squat snatches (185/135)
**Prior to 16:00, 3 rounds of:*
9 chest-to-bar pull-ups
3 squat snatches (225/155)
**Prior to 20:00, 3 rounds of:*
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

Scaled
Jumping Chin-over-bar Pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155
Women use 35-55-65-75-95-105

L1
Jumping Chin-over-bar Pull-ups
Power Snatch (Ground-to-overhead any way)
Use Scaled Weights

Group Class Scaling options for C2B pullups: pullups 1:1, Jumping Chin-over-bar Pull-ups 1:1.

Post time to complete the WOD or total reps completed before time cap.
Ex: 87 Rx.

And coming Saturday…

Partner WOD
For Time [28 Minute Time Cap]:

Open: 50 Cal Row + 50 V-ups**

Then… 5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Double Sandbag Carry (90/50#)

Close: 50 Cal Row + 50 V-ups**

All reps and distances are team totals. At 3,2,1…go 1st partner starts on the Row while the other begins V-ups. Athletes must switch rower every 10 cal but may partition the V-ups anyway. Only 1 partner working on V-ups at a time. Once the 50 cal and 50 V-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as the sandbags are carried the entire time in which athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.

**Rx+ = 100 Cal Row + 100 V-ups

Post time to complete the workout. Ex: 23:20 Rx

Saturday fun tossing around the sand bags!

Saturday Schedule

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

Sunday Schedule

10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Michael Click here to reserve
2p: Weightlifting- Brianna

FRI 03.10.17 Open 17.3!! Read More »

Turk and Stephanie cooling down with Coach Stacy

Upcoming CFM Events

Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.

Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!.

Wednesday, Mar 8th:3:30-8pm. Dunk Truck at CFM for body composition testing. Click here to sign up!

Today’s schedule

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2

B. “Fran”
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday…

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner “Wittman” [20 Minute Time Cap]
8 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners may complete full rounds, or alternate after two movements, or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

Saturday Schedule

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

Sunday Schedule

9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility Michael. Click here to reserve

FRI 02.17.17 “Fran” Read More »