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THUR 11.16.17 Bring-A-Friend Day!!

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Noon class with Coach Stacy!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):

10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Situps
40 Calorie Row, 40 Slamballs (20/15)
50 Calorie Row, 50 Kettlebell Swings (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx


And coming tomorrow...

A. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.

B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch

Post load for back squat. Ex: 375#

WED 11.15.17

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Christina demonstrating an incline pushup


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)

“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.

L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.

L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds

And coming tomorrow... Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):

10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Situps
40 Calorie Row, 40 Slamballs (20/15)
50 Calorie Row, 50 Kettlebell Swings (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

TUES 11.14.17

By | WOD, Yoga | No Comments

Ryan hollow position hold on the pullup bar


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. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)

Post time to complete the WOD. Ex: 13:40 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

And coming tomorrow...

“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.

L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.

L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds

MON 10.30.17

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Paul and Jonathan doing Russian twists


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Power Clean: 6 sets of 1. Increasing weight. 70% to 95% or 1 RM.

B. 10 Minute AMRAP
30/21 Cal Row
20 Situps w/ Medball (20/14)
3 Power Clean (75% of part A)

Post load for clean and Rounds + Reps for AMRAP.
Ex: 275#, 3+5 at 205#


And coming tomorrow...

“Kelly’s House”

5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups

*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m

**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.

**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft

Post total pushups for AMRAPs. Ex: 87 L3

WED 10.18.17

By | WOD | No Comments

Ryan on a lateral box jump over


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
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: Open Gym- Michael

Workout of the Day (WOD)

A. Seated Box Jumps: 5 sets of 3 reps worksets (same height). Complete 1 set every 3 minutes.

B. For Time [28 Minute Time Cap]
1000m Run**
40 Situp
Rest 3 minutes
800m Run
30 Situps
Rest 2 minutes
600m Run
20 Situps
Rest 1 minute
400m Run
10 Situps

**Rx+ = 1600m-1200m-800m-400m Runs

Post the height for the box jumps and time for WOD. Ex: 42”, 22:30 Rx.

And coming tomorrow... Bring-A-Friend Day!!

A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.

B. “Ruff Rowers II”
20 Minute AMRAP:

Teams of 3:
7 Calorie Row
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
7 Slamballs (20/15)
7 Plank to Games Box Jump Overs (24/20”)

At 3,2,1, go… the first teammate completes 7 Cal Row. Once finished they advance to the Kettlebell Swings (KBS) and the 2nd teammate may start their row. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.

Score total Calories rowed. Ex: 149 L3.

MON 08.14.17 3rd Quarterly Progress Checks!

By | Quarterly Progress Checks, WOD | No Comments

Ester


Quarterly Progress Checks

This week 8/14-8/20 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here's what's about to go down...
1. Retest your baseline! For one of your workouts for the week, you'll retest your Baseline. You also have the option to retest your Baseline WOD in all classes today or any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we'll take 10 minutes to reflect on our progress over the last three months into the beginning of 2017 and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike Thursday evening, May 17th from 8-8:30pm for a goal-setting workshop. We'll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. Additional times will be made available through the week.
3. Record your results! If you haven't been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

It's time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the last quarter of 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

CFM Upcoming Events

Tuesday, August 15th Lurong Championship Challenge Information Session. Before and after each class have an opportunity to learn more about our fall fitness and nutrition challenge and sign up to participate. Lurong Representative Adam Jackson will have a table at the gym to answer questions our members have about the Lurong Challenge. Early sign up is this week and next. Challenge starts on Monday, September 18th.

Saturday, August 19th: CFM Crossover Symmetry Workshop. Improve your shoulder stability and performance in the overhead lifts Snatch, Thruster, and clean and jerk! Learn how to use the crossover symmetry bands to activate shoulders, improve mobility, strength the shoulder muscles, and perform active recovery on rest days. Workshop is from 11am-12pm and 8 spots are open. The cost of the workshop is $10 for CFM members and $25 in advance for visitors.

Thursday, August 24th: 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, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!

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. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

And coming tomorrow...

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Bar-Facing Burpees

Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 28

FRI 07.21.17

By | WOD | No Comments

Coach Stacy


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- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

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

And coming Saturday...

Partner WOD [24 Minute Time Cap]
4x200m Baton Relay
40 Kettlebell Swings (24/16kg)
20 Deadlift (m = 165/225/275, w = 105/155/205)
60 T2B
20 Deadlift (m = 165/225/275, w = 105/155/205)
40 Kettlebell Swings (24/16kg)
4x200m Baton Relay

One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.

Post time to complete the WOD. Ex: 17:25 L2

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Scott
10a: All Levels CrossFit- Anthony
11a: Weightlifting- Anthony
12:15p: Yoga- Lana
5p: Strength Training/Open Gym- Justin
6p: Strength Training/Open Gym- Justin

CFM Upcoming Events

Thursday, July 27th: 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 June BAF Day! We look forward to the next BAF Day in July. 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!

#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