6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)
B. Amanda [12min cap]
9-7-5
Muscle Ups
Squat Snatch (135/95)
Post weight used for squats and time to complete WOD. Ex 175#, 8:13 Rx
And coming tomorrow…
A. Turkish Get Ups
4-4-4-4
(4 reps each arm)
B. AMRAP 8
6 Toes to Bar
8 Russian Kettlebell Swings (4/4) (70/53)
Post weight used for Turkish Get Ups and rounds+reps completed during AMRAP. Ex: 35#, 8+3 Rx
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
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
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
“The Golden Snatch”
3 Rounds
AMRAP 3
100m Run
w/ PVC and Slamball (15/20/30, 10/15/20)
Partner Goblet KB Hold (26/35/44, 18/26/35)
– 1 min Rest –
AMRAP 3
10 Dumbbell Snatch (25/35/50, 15/20/35)
10 Squat Snatch (65/95/135, 45/65/85) [70% 1 RM]
10 Power Snatch
– 1 min Rest –
1 partner working at a time on the run with the other partner holds a goblet kettlebell. Partners switch equipment without letting it touch the ground.
After the 1st 3 minute AMRAP partners move to the snatch. 1 partner working at a time and partners may partition the reps any way. Restart each AMRAP at the beginning.
Score is total number of reps (25m = 1 rep) from all AMRAPs. Ex: 165 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
CFM Upcoming Events
Thursday, June 21st: 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set
B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5
9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)
Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx
And coming tomorrow…
EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row
Post few reps completed for each movement. Ex: 6,12,18 Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch
Post rounds + reps for AMRAP. Ex: 6+22 Rx.
And coming Saturday…
A. Bench Press
3-3-3
70-80-85% of 1RM
Max reps on the 3rd set
B. “Benchwarmers” [30 Minute Time Cap]
Teams of 3
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run
All reps team totals. 1 person working at a time on row and bench; all partners run 400m together. Partners may partition the rounds and reps any way.
Post load for bench and time for WOD. Ex: 235#, 23:12 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila Baptista
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Brianna
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
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. Snatch: In 15 minutes work up to a heavy single for 3 sets at 85% of 1RM.
B. 5 Rounds For Time: [12 Minute Time Cap]
10 Toes to bar
10 Power Snatch (m = 45/65/75, w = 35/45/55)
10 Wallballs (20/14) to 10ft
Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.
And coming tomorrow…
A. “Helen”
3 Rounds For Time [16 Minute Time Cap]:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups
B. Partner Stretches
Bilateral shoulder opener
Hamstring stretch
Butterfly stretch
Post time for the WOD. Ex: 10:14 Rx.
Upcoming CFM Events
Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
Ellen leading the pack on a kettlebell front rack carry
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
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. Bulletproof Shoulders Activation
1. Side Plank Rev-Fly 10x/side
2. Mod Pushup Y-hold (2 sec hold) 8x/side (alt) “Palm facing down”
3. Scapular Pushups 10x
4. T’s with 5# plates 10 reps (2 sec hold) “Thumbs up”
5. W’s with 5# plates 10 reps (2 sec hold) “Pinkies up”
6. Side Ext Rot. w/ 5# plate 10x/side (2 sec hold at top)
B. Snatch:
1 set of 3 @ 70%
1 set of 2 @ 75%
5 sets of 1 (80% 1RM). All sets at the same weight.
Post load for snatch. Ex: 170#
And coming tomorrow…
A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*
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
*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
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
7p: All Levels CrossFit- Anthony
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 (L2/L3+ = C2B)
9 Squat Snatches (m = 45/75/95, w = 35/55/65)
9 Burpees
9 Pull-Ups (L2/L3+ = Bar Muscle Ups)
Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.
Holiday Travel Workout 11
50 Burpees For Time
Every minute on the minute complete 5 V-ups (V-situps). – start with burpees
Rest 4 minutes and complete another round.
Post time to complete all burpees each round. Ex: 5:45/6:29 Rx.
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 only from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room. Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm. Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Squat Snatch: Every 2 minutes complete the following sets:
1 set of 3 reps at 60% 1 RM Snatch
1 set of 3 reps at 65%
3 sets of 3 reps at 70%
B. 4 Minute AMRAP
15-10-5**
Power Snatch (m = 75/65/45, w = 55/45/35)
Burpees
C. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Post for snatch and total reps for the WOD (60 reps/round) or **L1/L2/L3+ = 21-15-9 (90 reps/round).
Ex: 140#, 81 L2+
And coming tomorrow…TUESDAY
“Championship Complex”
8 Minute AMRAP
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)
