Yoga – Page 64 – CrossFit Midtown

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“The Equalizer”
9 Minute AMRAP

Level 3
12 Toes to Bar
9 Snatches (115/75)
6 Box Jump Overs (30/24”)
3 Ring Muscle Ups

Level 2
12 Anchored Toes to Bar
9 Snatches (75/55)
6 Box Jump Overs (24/20”)**
3 Burpee Pull Ups

Level 1
12 Wall Sit Ups
9 Shoulder to Overhead (45/35)
6 Box Jump Overs (12/10”)**
3 Bar Facing Burpees

**Step ups permitted for L1/L2.

This workout has been developed in collaboration with Neal Maddox to test more advanced gymnastics and plyometric movements. Pick a skill level that doesn’t result in getting stuck for too long.

Post rounds and reps for the AMRAP. Ex: 3+18 L3.

And coming tomorrow…

A. Banded Deadlift: In 12 minutes work up to a heavy set of 3 Reps at 70% of 1 RM with a band.

B. For Time: [25 Minute Time Cap]
500m Run
25 Deadlifts
50 Sit-ups
400m Run
20 Deadlifts
40 Sit-ups
300m Run
15 Deadlifts
30 Sit-ups
200m Run
10 Deadlifts
20 Sit-ups

Weight for the Deadlift:
(m = 135/185/225, w = 95/125/155)
Scale to LESS than 50% of 1 RM.

L1/L2/L3+ = 800m-600m-400m-200m Runs

Post load and band width for deadlift and time for the WOD.
Ex: 335#, 1.75”, 21:18 L3+

Upcoming CFM Events

Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm!!
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

TUES 10.11.16 “The Equalizer” Read More »

Member of the Month Jeanette! Click here to read more about her CrossFit story. — Member of the Month Jeanette!
Click **here** to read more about her CrossFit story.

Upcoming CFM Events

Saturday, Oct 8th: 5-7pm. TransFitWorld Conference Powerlifting Meet. Special discount for CFM Members, email info@crossFitMidtown to sign up. Click here for more details and directions to the event. We will be meeting at CFM at 4:15pm to Carpool or Marta to the meet.
Sunday, Oct 9th: 8-9:30am. CFM Track Session (click for details). Meet at the track for an Aerobic Capacity Workout with Coach Travis.
Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. “The Last Unicorn”
Teams of 2, 25 minute AMRAP

9 Rope Climbs*
40 Clean & Jerks
30 Pushups**
40 Power Snatches
80 Double-unders***
40 Overhead Squats

The Barbell Loading Journey
[C&J, Snatch, Overhead Squats]
1st Round (The Butterfly): m = 45/75/95, w = 35/55/65
2nd Round (The Magician): m = 65/85/115, w = 45/65/85
3rd Round (The Prince): m = 75/95/135, w = 55/75/95
4th Round (The Red Bull): m = 95/115/155, w = 65/85/105
All rounds and reps are team totals. Only 1 partner working at a time and partners may partition the reps any way. After completing the 1st round the weight for the barbell increases and so forth each round.

*Athletes must wear long socks or pants to climb rope. Protect your shins from rope burn. Scale to 10ft climb 1:1, seated box rope climb 1:1, floor plank climb 1:1, ring rows 4:1.
**Scale Pushups to incline parallette 12”, bench 16”, box (20/24/30)”. (L2/L3+ = HSPU)
***Scale Double Unders (DUs) to DU+singles 40 reps/round, speed step 1:1, singles 1:1.

Post rounds and reps completed. Ex: 2+24 L3

B. Trap Stretch & Smash
1. Barbell trapeze smash 60 seconds each side
2. Triple Bully trap stretch 60 seconds each side
3. Neck Rolls (5R/5L)

And coming Saturday…

“Cellar Door” [16 Minute Time Cap]
For time:
30 Pullups*
100m Sled Pull + 100m Run
15 Squat Cleans
200m Sled Pull + 200m Run
15 Squat Cleans
100m Sled Pull + 100m Run
30 Pullups*

Sled Weight (m = 90/135/180, w = 45/90/135)
Clean Weight (m = 75/105/135, w = 55/75/95)
*Scale pullups to Kipping Single Pullups 15 reps/set, BBAP 1:1, ring rows, 1:1.
(L2/L3+ = C2B)

Post time to complete the WOD. Ex: 10:34 L3+

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

8a: Aerobic Capacity Track Session w/ Coach Travis
10a: Strength Training/Open Gym- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 10.07.16 “The Last Unicorn” Read More »

What is the most important part of the Wallball shot? David at the bottom of a squat for a Wallball shot. — What is the most important part of the Wallball shot?
David at the bottom of a squat for a Wallball shot.

Upcoming CFM Events

Wednesday, Oct 5th:5-8pm. SFH Sampling & Supplementation Info Session.
Sunday, Oct 9th:8am. CFM Track Day. Meet at the track for an aerobic capacity Double WOD with Coach Travis.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Jumping Kettle Balls”
10 Minute AMRAP
15 Wallballs*
30 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
60 Double Unders**

*Wallballs
L3 = (20# to 10ft/14# to 10ft)
L2 = (14# to 10ft/10# to 10ft)
L1 = (14# to 9ft/10# to 9ft)

**Double Unders Scaling
L2 = 30 Double Under or 30 Reps DU+Singles
L1 = 60 Singles

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn’t result in getting stuck for too long. If you have double unders in small bunches Level 2 could be right. If your double unders are one at a time, you might consider going to Level 1 so you can keep moving and get more work done. For CFM Members you can always retry the workout in Open Gym at a different skill level if your initial attempt doesn’t fit your original plan.

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 4+32 L3

And coming tomorrow…

A. “Full Circle”
6 Minute AMRAP:
1500m Row

30 Seconds Rest

6 Minute AMRAP
50 Double Unders**
50 Slamballs (20/14)
50 Double Unders**

30 Seconds Rest

6 Minute AMRAP:
1500m Row

**Scale Double Unders (DUs) to DU+singles 25 reps/set, speed step 1:1, singles 1:1. Rx+ = 100 DUs reps/set. The jump rope must stop after the 50th DU before starting the next round.

Post fewest meters rowed between two AMRAPs and total reps from DUs and Slamballs.
Ex: 1585m, 250 Rx+

B. Calf Smash & Stretch
Roller buddy calf smash 60 sec each side
Lacrosse ball shin smash
Banded distraction ankle stretch: 40 sec calf, 40 sec achilles each side

TUES 10.04.16 “Jumping Kettle Balls” Read More »

Upcoming CFM Events

Today’s schedule

6a: All Levels CrossFit- Anthony
7a: All Levels CrossFit- Anthony
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. 18 Minute AMRAP
30 Thrusters (m = 45/75/95, w = 35/55/65)
30 Box Jump Overs (24/20)
30 Cal Row
30 Toes To Bar

B. 5-Way Banded Shoulder Stretch

Post total rounds plus reps completed for the AMRAP. Ex: 248 L3

And coming Saturday…

Partner WOD [25 Minute Time Cap]
5 Rounds
21 Pushups**. Partner Elbow Plank Hold
7 Deadlift. Partner Rests
5 Hang Power Clean. Partner Dead Hang Hold

(m = 75/135/185, w = 45/85/125)
**Scale pushups to incline: 12” parallette, 16” bench, or (20/24/30”) Box. For scaling up (The +) for Level 2 and Level 3 (L2/L3+ = deficit 3.5”/2.5”).

All rounds and repetitions are individual totals. Only 1 partner working at a time while the other is in a hold or resting. Partners may partition the rounds and the reps any way. 1st partner can complete a full round and then alternate; OR 1st partner can complete all the pushups and then the 2nd partner can complete all the pushups, and then they continue through the round relay style; OR 1st partner can do 11 pushups, then 2nd partner does 11 pushups, then they will do 10 and 10 reps to each complete the full set of pushups and then move to deadlift. Leap frogging is not permitted and each individual must follow the order of pushups, then deadlift, then hang power clean.

Post time to complete WOD. Ex: 21:34 L3+

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Alexis Story. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Tina
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Lana Wilson. Click here to reserve

FRI 09.30.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Michael
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extension stretch

B. “Hang With ‘Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees

Post time to complete the WOD. Ex: 14:27 L3

And coming tomorrow…

A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)

B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps

Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx

TUES 09.27.16 “Hang With ‘Em” Read More »

Lurong Team Draft Day & WOD from 9/10. We are going into week 3 of 7 of our Nutrition and Fitness Challenge!!

Upcoming CFM Events

Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.
Thursday, Oct 20th: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

And coming Saturday…

Partner WOD, relay style [28 Minute Time Cap]
21-18-15-12-9
Thrusters (m = 45/75/95, w = 35/55/65)
40 Double-unders**
200m Run

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

First partner completes first full round, tags second partner and they complete the first full round again. Continue through each round for each partner relay style.

Post times to complete. Ex: 23:30 L3

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Monica Miller. Click here to reserve

FRI 09.23.16 Read More »

"When the rowing gets tough, the tough keep rowing." Coach Peach finishing the last leg on the team row WOD. — “When the rowing gets tough, the tough keep rowing.”
Coach Peach finishing the last leg on the team row WOD.

Upcoming CFM Events

Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8:15p: Partner Yoga!!- Jackie
Today we have a special Partner Yoga class that will feature partner balance poses and partner assisted stretches & massage. Members click here to reserve or guests email us to reserve your spot.

Workout of the Day (WOD):

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Reverse Lunges
Aces: 200m Run with Prowler

Post time for the WOD. Ex: 28:30 Rx

And coming tomorrow…

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

THUR 09.22.16 Bring-A-Friend Day!! Read More »

"Deadshot never misses." D-ball Deadshot. Aka, slam ball ground to 12ft target. — “Deadshot never misses.”
D-ball Deadshot. Aka, slam ball ground to 12ft target.

Upcoming CFM Events

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Championship Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow…

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. 15 Minute AMRAP:
55 Power Snatches (m = 45/75/95, w = 35/55/65)
55 Pull-ups
55 Cal Row
55 Pushups (L3+ = Handstand Pushups)

Post total reps completed in the WOD. Ex: 178 Rx.

TUES 09.20.16 “Championship Complex” Read More »

Upcoming CFM Events

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Overhead Squat: In 12 minutes work up to a 3 rep max.

B. 21-15-9 [18 Minute Time Cap]
Overhead Squat (m = 45/75/95, w = 35/55/65)
Handstand Pushups**
400m Run each round

**Scale HSPU [video] to pike HSPU (feet) 1:1, (knees) 1:1, incline pushups 1:1

Post load for OHS and time for the WOD. Ex: 185#, 15:40 L3

And coming Saturday…

A. 9 Minute AMRAP
9 Kettlebell Swings (24/16kg)
9 Burpees
9 Kettlebell Swings (24/16kg)
9 Box Jumps (24/20”)

Rest 9 Minutes

B. Partner WOD 9 Minute AMRAP
135 Goblet Squats (24/16kg)
AMRAP Cal Row

For the partner WOD at 3,2,1…go, one partner starts on the row, while the other may work on squats. The reps for the squats are a team total and may be partitioned any way. All the squats must be completed before the 9 minutes and any unfinished reps are subtracted from the calories on the rower. Partners may switch rowers as often as they want.

Post rounds and reps from part A. and then total cals from part B. Ex. 6+4 Rx, 164 Rx

Saturday Schedule

9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Tina
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 09.16.16 Read More »

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion! — The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to unleash your inner Champion!

CFM Fall Lurong Living Championship Challenge

The Challenge starts on Monday, September 12th 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 11th 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 participate in the Lurong Living Championship Challenge 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 is methodically designed to help us see real, sustainable change in our body, health, and performance!!

Upcoming CFM Events

Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing. Sign up here!
Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)

B. “Twister”
3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock:
1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees

2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees

3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees

Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3

And coming tomorrow…

A. Team “DVB” [35 Minute Time Cap]
8 x 200m Run with a single Medicine Ball (20/14)
8 Rounds
10 Wallballs (20/14) to 10ft
1 rope climb**
4 x 200m Run with a single Medicine Ball (20/14)
4 Rounds
10 Wallballs
1 rope climb
2 x 200m Run with a single Medicine Ball (20/14)
2 Rounds
10 Wallballs
1 rope climb

**Wear long socks or pants to protect your legs for rope climbs. Rope climbs only permitted if wearing long socks or pants. Scale for Rope climbs:
10ft climb 1:1, Seated box rope climb 2:1, floor plank rope climb 1:1, ring rows 5:1.

All reps and distances are team totals. One athlete working at a time. Partners may partition the rounds and reps any way. For the run, partners may alternate 100, 200, or 400m on the runs for 1600m, then 800m, then 400m total.

B. Calf Smash & Stretch
Barbell calf smash 1:30 each side
Banded distraction ankle stretch: 40 sec calf, 40 sec achilles each side

Post time to complete the WOD. Ex: 30:40 Rx.

TUES 09.06.16 Lurong Kickoff Party Saturday 9am-12noon!! Read More »