CrossFit Games

CFM Upcoming Events

Friday, March 8th 7:00 pm: CFM Friday Night Lights 19.3 for the CrossFit Open! The 2019 Open continues! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights 19.3!

Workout of the Day (WOD)

CFG Open 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

VARIATIONS
Rx’d:
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled:
Men use 50-lb. dumbbell and 24-in. box, perform front rack lunges,
5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges,
5-in. elevated strict HSPU and bear crawl

L1/Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges,
dumbbell strict presses (with two dumbbells) and bear crawl

Post reps completed or time to finish WOD. Ex: 149 Rx

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups
60 Lateral Burpees Over Bar
40 Power Cleans (95/65)
40 Shoulder to Overhead (95/65)
20 Power Snatch (95/65)
20 Ring Dips

Post rounds and reps for AMRAP. Ex: 1+52 Rx

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

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.08.19 OPEN WOD 19.3 & FNL!! Read More »

CFM Upcoming Events

Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open! The 2019 Open continues! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The next Open workout is released on Thursday and continues with 1 new workout each week. This is a great opportunity to test your fitness and enjoy the camaraderie and community at CrossFit Midtown!!

Saturday, March 2nd 1:30 pm: BIRTHFIT Power Hour! The pillars of BIRTHFIT: FITNESS. NUTRITION. MINDSET. and CONNECTION… can guide you to train for birth, and recover postpartum. Join us to learn and move and experience BIRTHFIT and how it will support you (or your partner) through the motherhood transition. This event is open to all women (pregnant or not) and Non-mobile babes are welcome 🙂

Today’s schedule

Workout of the Day (WOD)

CFG Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of the following triplet. If 2 rounds completed before 8 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean:

Rx:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

Scaled:
25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Post total reps completed or time to finish WOD. Ex: 258 Rx.

Additional Scaling Options for Group Classes:
Scaling T2B: K2T 1:1, T2SR 1:1, T2R 1:1, Hanging Knee Raises 1:1, (L1/Masters 55+) Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1/Masters 55+ weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)

And coming Saturday…

Partner WOD
AMRAP 20
15 Push Jerks (m = 95/115/135, w = 65/85/95)
20 Box Jumps Overs (24″/20″)
25 Deadlifts (m = 145/185/225, w = 95/115/145)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+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- Monica
1:30p: BIRTHFIT Power Hour- Brianna

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.01.19 OPEN WOD 19.2 & FNL!! Read More »

Turning the corner on a great weekend like BK! #turnlooksgoodbro

CFM Upcoming Events

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! The 2019 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 21st and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience, and we highly recommend all athletes who have been training at CFM to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Anthony
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 19.1
AMRAP 15
19 Wall Balls (20/14)
19 Calorie Row

Post total reps completed. Ex: 205 Rx.

VARIATIONS
Rx’d:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

L1/Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
5 Rounds
200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Burpee couplet with 1 partner working at each station and then switching.

Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 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

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Pat
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.22.19 OPEN WOD 19.1 & FNL!! Read More »

8 Reasons You Owe It To Yourself
To Do The Open & Friday Night Lights

The 2019 Open begins soon!

CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social after the workouts. The 1st Open workout is released on Thursday, February 21st and continues for 5 weeks with 1 new workout each week.

#cfmstrong on 3-2-1!

Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM 3 months or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Each workout has an Rx and Scaled option so you can find the level that will be challenging for your each week.

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!

1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren’t the “athletic kid” growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech… But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand.

And what better place to step outside your comfort zone than within the familiar walls of CFM and your workout buddies?

2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock-full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can’t do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we’re truly capable of. Plus, there’s no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won’t be denied, and being forced to face them head on can open new doors for our fitness.

4. You’re signing up for 5 weeks of challenging yourself, proving your resolve, and having a blast.

Not just WODs, FNL features team building, themes, entertainment, and friendly rivalry for the overall team prize. There’s never a dull moment under the lights.

Achieve new heights of your fitness with the support of our community.

5. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they’ve barked encouragement in the midst of a particularly gross workout. Here’s your chance!

Coach Mike and Travis taking a selfie after the WOD

6. Because you’re good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.

Celebrate each workout with your friends!

7. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week’s WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

8. This is a journey, and we’re on it together!

It’s not an official CFM Team photo if Mike doesn’t take his shirt off.

2019 Open Schedule

Thursday, Feb 21at at 8pm: 1st Open Announcement at CFM! Each Thursday The Open will be announced at 8pm and we will have open gym from 8:30-9 pm to test the workouts.
Friday, Feb 22nd at 7 pm: 19.1 FNL
Friday, Mar 1st at 7 pm: 19.2 FNL
Friday, Mar 8th at 7 pm: 19.3 FNL
Friday, Mar 15th at 7 pm: 19.4 FNL
Friday, Mar 22nd at 7 pm: 19.5 FNL

Click here to register for the open and join Team CFM. #InTheOpen #CFMStrong!

2019 Open at CrossFit Midtown Read More »

Pri, Tara, Elana at 31Heroes Social and Fundraiser

CFM Upcoming Events

Friday through Sunday, January 18th-20th: Coaches Pietsch, Travis, and Michael compete in Wodapalooza in the scaled division over the weekend. Yes. We know the competition is really good that even at our level we are in the Scaled group. It will be a fun event and we have an opportunity to finish on the podium or take 1st place! CFM Members will be able to watch the action live online.

FloElite is the official livestream partner for the Wodapalooza CrossFit Festival, and will be streaming all three days of competition. In order to watch the live stream, you will sign up with FloElite and pay a subscription fee of $29.99. You’ll also have access to watch all the other heats and top elite athletes compete at Wodapalooza in addition to your beloved CFM coaches!

FloElite: https://www.floelite.com/events/6253829-wodapalooza-2019

Events will take place during the following times. Check back Friday for specific times for Team CFM Flexual Healing!!
Friday, January 18: 5:00am – 8:15pm ET
Bay Watch 7:30 am
Double Vision 1:03pm
Special Delivery 6:43 pm

Saturday, January 19: 7:30am – 8:00pm ET
Ski School 8:57 am
Ocho Chipper 1:00 pm

Sunday, January 20: 8:00am – 8:30pm ET
Circus Act 9:24 am
Robin 2:43 pm

Tuesday, January 22nd at 6-8 pm: Functional Movement screening with Dr Phil: He will be doing assessments as well as spot treatments on athletes at CFM on Tuesday evening either before or after your class. Come to the gym Tuesday evening to get any ache or pain checked out by Dr. Phil from Georgia Sports PT in Midtown.

Wednesday, January 23rd at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)

Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pat
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat

Workout of the Day (WOD)

For Time [10min cap]
27 Back Squats (From the Ground)(95/65)
27 Weighted Sit Ups (20/15)
50 Double Unders
21 Back Squats
21 Weighted Sit Ups
50 Double Unders
15 Back Squats
15 Weighted Sit Ups
50 Double Unders
9 Back Squats
9 Weighted Sit Ups

Post time for the WOD. Ex 7:40 Rx.

And coming Saturday…

400 Degreez
5 Rounds [35min cap]
10 Handstand Push Ups
10 Chest to Bar Pull Ups
10 Toes to Bar
10 Jumping Lunges
10 DB Snatches (Alternating) (50/35)
10 Calorie Row
10 Double DB Clean & Jerk (50/35’s)
10 Burpees

Post time for the WOD. Ex: 31:30 Rx.

Saturday Schedule

8a: Open Gym- Pat
9a: All Levels CrossFit- Pat
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller

And coming Sunday…

EMOM/AMRAP
EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest-
AMRAP 8
20 Bent Over DB Row (Alternating)
10 DB Box Step Overs (35/25’s)(24/20)

Post rounds and reps in AMRAP. Ex: 4+20 Rx.

Sunday Schedule

8:45a: Cancelled
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 01.18.19 Team CFM at Wodapalooza this weekend! Read More »

1 minute Parallette burpee challenge after Friday Night Lights!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.5!

Workout of the Day (WOD)

WORKOUT 18.5

18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Thruster Weight
Rx (100/65), Scaled (65/45), L1 (45/35)

Scaled and L1 perform jumping chin-overbar pull-ups

Post total reps complete in the AMRAP. Ex: 132 Rx.

And coming Saturday…

Team WOD

In teams of 3 complete:
10 Rounds
300m

While partner is running complete AMRAP of:
8 Power Clean (m = 75/115/155, w = 55/85/105)
10 Toes to bar
12 AbMat Situps

At 3, 2, 1… go, 1st partner starts on 300m run and other partners begin the AMRAP with 1 person working at a time. Teams may partition the rounds and reps any way. All reps are team totals. Once 1st partner finishes 300m run they tag the next person to go run to start 2nd round of 300m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 3000m and total rounds and reps completed in AMRAP.
Example: 13:30, 14+23 L2 Team of 3

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: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds For Time:
8 Box Jumps (m = 20/24/30” w = 16/20/24”)
11 Kettlebell Swings (m = 16/24/32, w = 8/16/24kg)
15 Mountain Climbers (R+L=1)

Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 L2.

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

FRI 03.23.18 Open 18.5! Read More »

Today’s schedule

Workout of the Day (WOD)

WORKOUT 18.4

Rx
Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set

Time cap: 9 minutes

Deadlift weights, handstand pushup and walk scales
Scaled (m = 135/185, w = 95/135), hand-release pushups and bear crawl
L1 (m = 115/155, w = 80/105), hand-release knee pushups and bear crawl

Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of each set of deadlift, time should be marked. Your tie break time will be the elapsed time at which you completed your last full set of deadlifts.

Post time for the WOD or total reps completed and tie break time. In the handstand walk, each 5-foot section will count as 1 rep. Ex: 130, 6:51 Rx.

And coming Saturday…

Team WOD

In teams of 4 to 5 complete a 4 minute AMRAP each station:
180/135# Sled Push
180/135# Sled Pull
45/35# Plate Carry
Rest 1 minute between each station

(25m = 1 rep for each movement)

At 3, 2, 1… go, The first person on the team pushes the prowler. Teams may partition the distance any way and each time the sled passes 25m that equals 1 rep. At 4 minutes the team rotates to the next station. At most two athletes may push the sled. At the 2nd station, two athletes may pull the sled at a time. The course for each movement is 50m down and back = 100m total = 4 reps.

Post total reps completed from each movement and score overall total. Ex: 34, 46, 52 = 132 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga-

And coming Sunday…

A. Jump rope: For 10 minutes (30 seconds work: 30 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Welcome To Tabata [20 minute time cap]:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Burpees
40 Pullups
50 One arm alternating dumbbell snatch (m = 25/35/50, w = 15/20/35)
60 Situps w/ med ball (20/14)
70 Double Unders

Post total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed. Ex: 225, 24 rounds 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

FRI 03.16.18 Open 18.4 Read More »

Today’s schedule

Workout of the Day (WOD)

WORKOUT 18.3

Rx
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups

Scaled
2 rounds for time of:
100 single-unders
20 overhead squats (45/35)
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches (35/20)
100 single-unders
12 chin-over-bar pull-ups

L1
2 rounds for time of:
100 single-unders
20 overhead squats (45/35)
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches (20/10)
100 single-unders
12 jumping chest-to-bar pull-ups

Group Class Scaling options for Muscle ups:
C2B pullups 1:1, pullups 1:1, Jumping Chest-to-bar Pull-ups 1:1.

Post time to complete the WOD or total reps completed before time cap.
Ex: 592 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 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: 3 sets of 5. Worksets. Max reps final set.

B. Tabata Something: 8 rounds of 20 seconds work, 10 seconds rest
Speed Step (L+R=1)
Wallballs (20/14) to 10ft
Burpees
Slamballs (20/15)
**Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 201, 82, 42, 64 Rx

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

FRI 03.09.17 Open 18.3 Read More »

Today’s schedule

Workout of the Day (WOD)

WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
For Time:
Dumbbell squats
Bar-facing burpees *

WORKOUT 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a.

Weight for the dumbbells (m = 20/35/50’s, w = 10/20/35’s)
* Movements vary by division. Scaled and L1 = stepping burpees allowed

Post time for 18.2 and load for 18.2a. Ex: 6:52, 265# Rx.

And coming Saturday…

Partner WOD: TBA

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Front Rack Lunges: 3 sets of 8 lunges working up to heavy set of 8.

B. 5 Rounds [15 Minute Time Cap]:
7 Pullups (C2B = Rx+)
12 1-Arm Overhead Kettlebell Lunges (24/16kg) [6 right arm then 6 left arm]
21 Double Unders

Post load for lunges and time to complete WOD: 165#, 7:28 Rx+

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

FRI 03.02.18 Open 18.2 Read More »

Today’s schedule

Workout of the Day (WOD)

18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars**
10 dumbbell hang clean and jerks (m = 20/35/50, w = 10/20/35)
14/12 cal row

**Scaled (L2) hanging knee raise, (L1) situps.

Post rounds + reps completed. Ex: 10+20 Rx

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
5 Rounds
200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar

Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 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