6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Strict Handstand Pushups: Within 10 minutes practice progressions. Then…
Complete 1 set of max reps
B. 12 Minute AMRAP:
10 Pushups
10 AbMat Situps
20 Wallballs (20/14)
10 Front Rack Lunge Steps (95/65)
10 Hang Squat Clean (95/65)
Post rounds and reps completed for AMRAP. Ex: 3+41 Rx.
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on the final set.
B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (24/16kg)
Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx.
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
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Power Snatch: 2-2-2-2-2 work ups.
B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*
**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Overhead Squat: In 15 minutes working up to a heavy single
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
60 Pullups (C2B = Rx+)
60 Cal row
30 Overhead Squats (m = 55/95, w = 45/65)
20 Overhead Squats (m = 75/115, w = 50/80)
10 Overhead Squats (m = 95/135, w = 65/95)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 215#, 12:40 Rx.
And coming tomorrow…
A. Power Snatch: 2-2-2-2-2 work ups.
B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*
**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Front Squat: In 12 minutes working up to a heavy set of 3.
B. 21-15-9 Rep Rounds [15 minute time cap]:
Front Squat (m = 55/75/95, w = 35/55/65)
Burpees
Wall Ball (20/14 to 10ft) (L2 = 20/14 to 9ft, L1 = 10/6 to 9ft)
Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.
Friends help friends count reps. Melissa and Aubrey.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. 18 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold
Score total reps for Strict HSPU and max sprints completed. Ex: 29, 82 Rx.
And coming tomorrow…
A. Front Squat: In 12 minutes working up to a heavy set of 3.
B. 21-15-9 Rep Rounds [15 minute time cap]:
Front Squat (m = 55/75/95, w = 35/55/65)
Burpees
Wall Ball (20/14 to 10ft) (L2 = 20/14 to 9ft, L1 = 10/6 to 9ft)
Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.
Come try samples of freshly prepared paleo, vegetarian, and zone prescribed meals. Prepared and Delivered by Fresh Meal Plan. Click here to read how it works.
Tasting Schedule Today: 6-8am and 5-8pm
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 20 minutes working up to a 2 rep max.
B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 15 Pullups (Rx+ = C2B)
Post load for deadlift and fewest number of pullups completed each round. Ex: 415#, 270#, 15 Rx+.
And coming tomorrow…
A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. 18 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold
Score total reps for Strict HSPU and max sprints completed. Ex: 29, 82 Rx.
Come try samples of freshly prepared paleo, vegetarian, and zone prescribed meals. Prepared and Delivered by Fresh Meal Plan. Here healthy food is the foundation for a healthy lifestyle. Fresh Meal Plan has the mission to provide delicious, freshly prepared meals to enhance and sustain a more wholesome existence. It was a perfect meal for work out, especially if you are on a diets.
Fresh Meal Plan and lose a stone in 4 weeks is the solution to relying on protein shakes, energy bars, and fad diets and can supplement the time required for weekly meal prep. Tasting Schedule:
Tuesday 1/26 5-8pm
Wednesday 1/27 6-8am and 5-8pm
Chose your options and quantity!Alex practicing bracing for the deadlift setup Click here to read how it works.
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
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.
B. “Power Ball”
13 Minute AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans (m = 65/95/135, w = 45/65/95)
20 Wall Balls | Med Ball Cleans**
30 Double Unders | Single Unders**
**Level Movement Details:
L3 Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2 Wall Balls (20# to 9ft/14# to 9ft), Single unders
L1 Medball Cleans (20/14), Single unders
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5. Worksets. Max reps final set.
B. For Time: [12 Minute Time Cap]
100 AbMat Situps
Every minute on the minute 5 Burpees*
*Start 1st set of burpees after the first minute
Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx
And coming tomorrow…
A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.
B. “Power Ball”
13 Minute AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans (m = 65/95/135, w = 45/65/95)
20 Wall Balls | Med Ball Cleans**
30 Double Unders | Single Unders**
**Level Movement Details:
L3 Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2 Wall Balls (20# to 9ft/14# to 9ft), Single unders
L1 Medball Cleans (20/14), Single unders
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern Fresh Meal Plan Tasting: Tuesday 1/26 5-8pm, Wednesday 1/27 6-8am and 5-8pm at CFM. Come try samples of freshly prepared healthy meals.
Mike and company getting comfortable in the front rack before sets of push press.
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. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.
B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)
Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.
And coming Saturday…
9am and 10am Class: Teams of 2
Rep Rounds 20-16-12-8-4 [28 Minute Time Cap]
Power Snatch (m = 65/75/95, w = 45/55/65)
Burpee
Power Clean (m = 65/75/95, w = 45/55/65)
Toes to Bar (L3), (K2A = L2, MBSU = L1)
One partner working at a time. All reps are team totals.
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong “R16 Cluster Test”- Tom
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Justin
11a: Open Gym- Justin
12:15p: Yoga- Annie Harbison. Click here to reserve
Be present, learn something new, work hard in the WOD, and after take a seat, rest, and talk with friends at the box.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Banded Squats: 3 x 8. Tempo (2222)
B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps
Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.
Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.
And coming tomorrow…
A. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.
B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)
Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.
January Events
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register Bring-A-Friend Day: Thursday 1/21 All Classes CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern Fresh Meal Plan Tasting: Monday 1/25 6am, Tuesday 1/26 5-8pm, Wednesday 1/27 5-8pm at CFM. Come try samples of freshly prepared healthy meals.
