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TUES 07.12.16 Coming Next Month 31Heroes WOD!

By | Events, Partner WOD, WOD, Yoga | No Comments
Standing ready for 31 Heroes

Standing ready for 31 Heroes


Upcoming CFM Events

Sat/Sun, July 23rd & 24th: CrossFit Games Viewing.
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.

Workout To Remember

Workout To Remember

31Heroes WOD Hosted by CrossFit Midtown

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sign up to participate in the WOD on Saturday, August 6th from 9am-12pm. For more details, to help fund raise, or to donate to the cause click here.

Today's schedule

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

Workout of the Day (WOD)

A. Snatch: 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)

B. Teams of 2:
5 Rounds for Time [12 minute Time Cap] 10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)

Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time. Time is finished when both partners have finished 5 rounds.

Post load for Snatch. Post time to finish WOD. Ex: 165, 6:55 Rx+

And coming tomorrow...

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

TUES 04.12.16

By | WOD, Yoga | No Comments
Tina and Sarah workout cash out with pushups

Tina and Sarah workout cash out with pushups


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
10a: SweatFit- Brianna
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time [15 Minute Time Cap]:
500m Row
21 Power Snatch (m = 45/75/95, w = 35/55/65)

Post load for snatch and time for WOD. Ex: 165#, 11:10 L3.

And coming tomorrow...

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 pushups
200m run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

MON 02.15.16 1st Quarterly Progress Checks!

By | Quarterly Progress Checks, WOD | No Comments
Laura, Morgan, and Ellen smiles after the WOD

Laura, Morgan, and Ellen smiles after the WOD


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- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32

And coming tomorrow...

A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”

B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
(m = 155/95/55**, w = 105/65/35**)

3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row

**For L1 the movement is ground to overhead.

Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.

Click here for complete WOD details.

MON 02.08.16

By | WOD | No Comments
Gracie

Gracie


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- Michael
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP:
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Toes To Bar
10 Lateral Barbell Burpees

Post load for Snatch Complex and total reps for WOD. Ex: 145#, 208 Rx.

And coming tomorrow...

A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.

B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap] 15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**

**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips

Click here for complete WOD details.

Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.

TUES 02.02.16 “Snatch & Go”

By | Lurong Resolution Challenge, WOD, Yoga | No Comments
Nipun

Nipun


Today's schedule

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

Workout of the Day (WOD)

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap] 10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead

Click here for complete WOD details.

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

And coming tomorrow...

A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps

B. 12 Minute AMRAP:
10 Pushups
10 AbMat Situps
20 Wallballs (20/14)
10 Front Rack Lunge Steps (95/65)
10 Hang Squat Clean (95/65)

Post rounds and reps completed for AMRAP. Ex: 3+41 Rx.

FRI 01.15.16 Lurong Resolution Challenge Starts Monday!

By | Events, Lurong Resolution Challenge, WOD, Yoga | No Comments

January Events

Nutrition Meeting Q&A: Saturday 1/16 at 11am.
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm at Marlow's Tavern

CFM New Year Lurong Resolution Challenge

The Challenge starts on Monday, January 18th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes next week so sign up today to participate.
Click here to learn more and register: select CrossFit Midtown.

The Resolution Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals!

The Resolution Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals!


Anastasiya. Walking lunge into samson stretch feels good warming up.

Anastasiya. Walking lunge into samson stretch feels good warming up.


Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185#, 122 Rx.

And coming Saturday...

A. Pushups: 1 set max reps unbroken pushups

B. Teams of 2
20 Minute AMRAP:

30 Kettlebell Swings (24/16)
30 Pushups
300 Meter Row

Avoid lousy push-ups (see CFJ 7). All reps and distances are team totals. One person working at a time.

Score pushup reps and total rounds and reps in AMRAP. 300m row = 1 rep. Ex: 45, 5+37 Rx


Saturday Schedule

9a: All Levels CrossFit- Ellen
10a: All Levels CrossFit- Travis
11a: Nutrition Meeting Q&A- Michael
11:15a: 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

MON 01.04.16

By | WOD | No Comments
Hope

Hope


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- Michael
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. Squat Snatch: In 15 minutes work up to a heavy single

B. For Time: [18 Minute Time Cap]
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (m = 45/75/95, w = 35/55/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (m = 45/75/95, w = 35/55/65)
9 Burpees
9 Pull-Ups

Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.


And coming tomorrow...

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.