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)
EMOM 25 [5 Rounds]
10 DB Goblet Squat Clean (70/50)
10 Lateral Box Jump Over (24/20)
10 Slam Balls (30/20)
10 Strict Pull Ups
10 HSPU
Post fewest reps completed in each EMOM.
Ex: 10,10,10,10,10 Rx.
And coming tomorrow…
A. Bench Press
5-5-5-5-5
B. For Time:
21 Power Clean (135/95)
500m Row
15 Power Clean
500m Row
9 Power Clean
500m Row
Post weight for 5 rep Bench Press, and time to complete WOD Ex: 305, 9:49 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
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
And coming tomorrow…
EMOM 25 [5 Rounds]
10 DB Goblet Squat Clean (70/50)
10 Lateral Box Jump Over (24/20)
10 Slam Balls (30/20)
10 Strict Pull Ups
10 HSPU
Post fewest reps completed in each EMOM.
Ex: 10,10,10,10,10 Rx.
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!
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.
**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!
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. Hang Squat Clean
Build to Heavy Single
B. AMRAP 8
3 Hang Squat Clean (115/85)
3 Toes to Bar
6 Hang Squat Clean
6 Toes to Bar
9 Hang Squat Clean
9 Toes to Bar
…
Increase by 3 reps each round
Post load hang squat clean and reps for the AMRAP.
Ex: 275#, 112 Rx
And coming tomorrow…
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#
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Erica
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
Workout of the Day (WOD)
A. Sumo Deadlift
8-6-4-2-8
Accumulate 30 seconds of Hollow hold after each set of sumo deadlift
Post load for Final set of Eight Sumo Deadlifts, and rounds plus reps for the WOD:
Ex. 405, 3+45 RX
And coming Saturday…
Partner WOD
Stone Mountain
6 x 200m Run (relay style)
30 Power Clean (m = 95/115/135, w = 65/85/95)
40 Burpees
500m Row (each partner)
40 Burpees
30 Power Clean
6 x 200m Run
All reps are team totals. One partner working at a time.
Post time to complete WOD, Ex: 34:36 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
And coming Sunday…
A. Bench Press
15 minutes to work up to a 3 RM
B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)
Post weight for bench and time for WOD. Ex: 255#, 13:28 L3
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
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. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run
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- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Snatch Complex
Hang Power Snatch + Overhead Squat
4 x 1+3
B. AMRAP 10
5 Power Snatches (95/65)
10 Overhead Lunges
5 Strict Chin Ups
Post load for complex and rounds and reps for AMRAP. Ex: 175#, 6+8 Rx.
And coming tomorrow…
A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run
May the Force be with us. #maythefourth #squatyoumust #darksidetraining
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)
AMRAP 25
L3
20 push-ups
30 sit-ups
40/30 cal row
Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.
L2
AMRAP 25
10 push-ups
20 sit-ups
30/25 cal row
L1
AMRAP 20
10 incline push-ups
15 sit-ups
20/16 cal row
Rounds and reps for the AMRAP. Ex: 5+58 L3
And coming tomorrow…
A. Snatch Complex
Hang Power Snatch + Overhead Squat
4 x 1+3
B. AMRAP 10
5 Power Snatches (95/65)
10 Overhead Lunges
5 Strict Chin Ups
Post load for complex and rounds and reps for AMRAP. Ex: 175#, 6+8 Rx.
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)
Back Squat
5-5-5-5
Increasing weight each set
B. CFG AGOQ 2 2018
[15min Time Cap]
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans (245/170)*
*Scale clean weight to 80% of 1RM Clean
Post load squat and time for the WOD or total reps completed in the time cap.
Ex: 340#, 112 Rx
And coming tomorrow…
AMRAP 25
L3
20 push-ups
30 sit-ups
40/30 cal row
Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.
L2
AMRAP 25
10 push-ups
20 sit-ups
30/25 cal row
L1
AMRAP 20
10 incline push-ups
15 sit-ups
20/16 cal row
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
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.
And coming Saturday…
“Marvel Galaxy” Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-
Star-Lord AMRAP 3:30
200m Run
250m Row
5 Burpees over Erg
AMRAP Slamballs (30/20)
**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer aka “Thor’s Hammer” until the hammer facing burpees.
Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 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
And coming Sunday…
A. 50m Max Weight Sled Push
B. 3 Person Team, 5 Rounds
100m Sled Push (90/50)
10 Sand Bag Cleans (50/25)
100m KB Farmers Carry (24’s/16’s kg)
Each Partner Starts at a different Station
Post load for sled push and time for WOD. Ex: 280#, 16:10 Rx.
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
