Next Thursday all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.
1st Foundation Class. From a the setup position, Dez initiating the deadlift.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Front Squat: In 16 minutes work up to a 3 rep max
B. 11 minutes As many rounds as possible (AMRAP):
10 Kettlebell swings (24/16kg)
20 Cal Row
30 Situps
Post load for Front Squat and total rounds + reps completed in AMRAP. Ex 285#, 5+26 Rx..
And coming tomorrow…
A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.
B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 5:48 Rx+.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. 6 Rounds:
9 Medball Squat Clean (20/14)
200m Run
Rest 1 minute b/t rounds
CrossFit Seminar Staff member Julie Foucher demonstrates the medicine ball clean.
B. Cash Out (Not for time)
100 Double Unders or 40 (Double + Single) or 100 Speed Step
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit dead hang hold
Post time to complete WOD. Ex: 11:30 Rx.
And coming tomorrow…
A. Front Squat: In 16 minutes work up to a 3 rep max
B. 11 minutes As many rounds as possible (AMRAP):
10 Kettlebell swings (24/16kg)
20 Cal Row
30 Situps
Post load for Front Squat and total rounds + reps completed in AMRAP. Ex 285#, 5+26 Rx..
Enjoy the contest! We will be tested, and you have the tools to succeed! Click here to register.She’s having fun learning the front squat.
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 Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Champion Test”
The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.
Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest
Repeat for round 2
Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.
At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.
Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.
And coming tomorrow…
A. 6 Rounds:
9 Medball Squat Clean(20/14)
200m Run
Rest 1 minute b/t rounds
B. Cash Out (Not for time)
100 Double Unders or 40 (Double + Single) or 100 Speed Step
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit dead hang hold
Before and after all classes today try free SFH samples and learn about proper workout nutrition and supplementation.Coach Richard giving a cue to Anne-Marie on the power clean
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Push Press: 5 sets of 5. 1 set every 3 minutes on the minute (E3MOM) working up to a heavy set of 5.
B. Every minute on the minute (EMOM) for 12 minutes:
ODD:
Guys: 9 pushups + Max Cal Row
Gals: 5 pushups + Max Cal Row
EVEN: Rest
Post load for Push Press and total Cal from Row Ex: 195#, 78.
And coming tomorrow…
“Champion Test”
The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.
Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest
Repeat for round 2
Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.
At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.
Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.
Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.
CFM Fall Lurong Living Championship Challenge
The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.
The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to make a change starting next week!Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.
B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row
Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.
And coming Saturday…
Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run
Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time and partners must tag when switching out who is working. All 5 thrusters must be finished before starting the 10 pullups, and so on.
The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.
Test You Limits. Then Break Them!
We invite you to take on the 7 week Championship Challenge.
The Lurong Living Championship Challenge was created to accomplish 3 main goals.
First, it is a service to our members to provide a platform to track nutrition, set goals, and be accountable for working out regularly. The Challenge also lets our coaches at CFM focus on doing what we do best: coaching, inspiring, and encouraging our members to reach the next level.
Second, the Challenge offers the opportunity for CrossFitters to compete on the same playing field, no matter their skill level, athletic prowess, or experience. The weighted scoring system balances 3 primary categories: diet, performance, and improvement. You can be confident that all members of our gym will be challenged and be pushed to reach new levels.
The third reason we are participating in the Lurong Living Championship Challenge is to unify our community. Not only can all levels of athletes compete together but our gym will be competing against other gyms from across the country. At the same time, you will know that your brothers and sisters are going through the same challenge and lifestyle changes as you.
We are all in this together, and the Challenge and online platform was methodically designed to help us see real, sustainable change in our body, health, and performance.
Cary working to get a few inches lower on his overhead squat
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)
B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar
Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.
B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row
Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. As many reps & rounds as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Lunges (alt)
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Mountain Climbers (R+L=1)
**Scale Speed Step (1:1) or Singles (1:1)
Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)
B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar
Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.
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 Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.
B. 16 minutes as many rounds as possible (AMRAP)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)
Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx
And coming Saturday…
Partner WOD:
10 minute AMRAP
30 Pullups
30 Kettlebell Swings (24/16kg)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Tandem Partner Situps
Rest 4 minutes and repeat. Continue where you left off.
All reps are team totals. One athlete working at a time. Teams may alternate single reps on the box jumps and tire flips. Both partners complete 30 situps at the same time, touch/clapping hands at the top of each rep. Movements can be completed in any order, but once you start a movement all 30 reps must be finished before moving on to the next.
Post reps completed in first AMRAP and total for both. Ex. 185, 355 Rx.
Bring-A-Friend Day from last week. Next BAF Day is Thursday 9/24!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.
B. 5 Rounds For Time [11 minute time cap]:
7 Squat Clean (m = 65/100/135, w = 45/70/95)*
7 Lateral Barbell Burpee
*The weights are L1/L2/L3 respectively. Select the weight that you can move efficiently and complete the workout in the desired time domain 7-9 minutes. Scale squat clean to 75% of part A.
Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 L3.
And coming tomorrow…
A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.
B. 16 minutes as many rounds as possible (AMRAP)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)
Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx
