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snatch

MON 01.14.19

By | WOD | No Comments

CFM ladies after 31Heroes


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)A. Snatch Complex
13min to work to a heavy complex
2 Hang Power Snatch + 2 Overhead Squat + 1 Snatch
[Athletes CAN reset for final snatch]
B. AMRAP 9
10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
8 Toes to Bar

Post load for complex and rounds + reps for the AMRAP. Ex: 165#, 10+10 Rx.

Coach’s Notes
Scale T2B to level you can do 10 reps unbroken. A good workout strategy might be sets of 4-4 from the beginning with a short rest. Scale down your level as the KB swings will task your grip.
Toes To Bar (T2B)
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Hanging Knee Raise (HKR)
Situps w/ MB (6-20#)
Straight Leg Raise (SLR)


And coming tomorrow...

DT Gets Nasty
3 Rounds
50 Air Squats
7 Ring Muscle Ups
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Post time for the WOD. Ex: 16:28 Rx.

CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

TUES 01.08.19

By | WOD, Yoga | No Comments

Sarah catching the snatch in the bottom position of a squat.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch Complex
15min to establish a heavy complex
Snatch + Overhead Squat + Hang Snatch + Overhead Squat

B. For Time
1134m Run
40 Chest to Bar Pull Ups
30 Front Squats (135/95)
20 Bar Facing Burpees

Post load for complex and time for the WOD. Ex: 155#, 14:20 Rx

And coming tomorrow...

For Time
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
30 DB Overhead Lunges (50/35)

Post time for the WOD. Ex: 15:49 Rx.

WED 01.02.19

By | WOD | No Comments

Cary B


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Neal
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch
Work to a 1RM power snatch

B. AMRAP 10
3 Devil’s Press (35/20’s)
3 Pull Ups
6 Devil’s Press
6 Pull Ups
...continue by 3’s until cap

Post snatch load and total reps for AMRAP. Ex: 190#, 94 Rx.

And coming tomorrow...

Jump Start
For Time

60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

TUES 08.07.18

By | Events, WOD | No Comments

T-Minus 5 days till 31 Heroes! Look at Kevin B. climb that rope!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Ellen
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch
1-1-1-1-1

B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round


Post load for heavy single and time for WOD. Ex. 215#, 9:23 Rx

And coming tomorrow...

A. Partner WOD
6 Rounds


10 Deadlifts (185/125)
10 Push Ups
1 min Rest
6 Rounds
10 Thrusters (95/65)
10 Pull Ups
1 min Rest
6 Rounds
10 Box Jumps (24/20)
10 Burpees
Partners alternate rounds

Post time for the WOD. Ex: 9:45 Rx.

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8am through 12pm. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

MON 07.16.18

By | WOD | No Comments

Kathy likes dropping it low during some overhead squats

Today's schedule


6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Erica
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Anthony

Workout of the Day (WOD)


A. Snatch Complex
Every 90sec for 8 rounds

Snatch Deadlift + Hang Squat Snatch (position 2) + 2 OHS


B. Snatch Gone Bad


1 min max effort Squat Snatch (135/95)

1 min max effort Air Squat

1 min max effort Cal Row

-Rest 2 Min-

1 min max effort Squat Snatch (115/75)

1 min max effort HR Push Up

1 min max effort Cal Row

-Rest 2 Min-

1 min max effort Squat Snatch (95/65)

1 min max effort Burpee Over Bar

1 min max effort Cal Row

Post load for snatch complex and total reps for Snatch Gone Bad.  Ex. 135#, 220 reps Rx

 

And coming tomorrow...


A. Front Squat

1-1-1-1-1


B. AMRAP 15

3, 6, 9, 12, 15...

Deadlift (225/155)

HSPU

Post load for heavy front squat and rounds/reps for WOD. Ex. 235#, 6+12 Rx

CFM Upcoming Events


Thursday, July 26th: 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!

Saturday, August 11th: 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 soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

MON 06.04.18

By | WOD | No Comments

Aerobic Capacity track workouts.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Front Squat
4-4-4-4

B. For Time [12min Cap]
2 Rounds
10 snatches (135/95)
12 burpees
Then, 2 rounds
10 snatches (85/55)
12 burpees

Post load for squat and time for the WOD. Ex: 275, 8:10 Rx.

And coming tomorrow...

"Power Ball"
AMRAP 13

10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.

TUES 05.08.18

By | WOD, Yoga | No Comments

Elana and Carey


Today's schedule

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

Workout of the Day (WOD)

A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run

B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day

Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#

And coming tomorrow...

A. Back Squat
6-5-4-3-6

B. 3 Rounds:
50 Double Unders
15 Front Rack Lunges (135/95)
5 Bar Muscle-ups

Post load for 6 rep back squat and time for the WOD.
Ex: 345#, 8:45 Rx


CFM Upcoming Events

Registration for Lurong Summertime Challenge this week!! 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 14th.

Every summer has a story! Yours starts here!!


**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!


Thursday, May 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!