FRI 01.15.16 Lurong Resolution Challenge Starts Monday!

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

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