Yoga

Mariana & Maria Partner WOD. Next Bring-A-Friend Day is Thursday 2/25!

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday…

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner “Wittman” [20 Minute Time Cap]
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners may complete full rounds, or alternate after two movements, or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

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

Sunday Schedule

10a: Open Gym- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 02.19.16 “Fran” Read More »

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- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Clean Complex: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”

B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
(m = 155/95/55**, w = 105/65/35**)

3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row

**For L1 the movement is ground to overhead.

Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.

Click here for complete WOD details.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

TUES 02.16.16 “R16 Cluster Test” Read More »

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- Richard
6p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps on final set.

B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball
(20/14)

Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.

And coming Saturday…

Partner WOD. Teams of 2:
20 Minute AMRAP
20 Thrusters (100/70)
20 Box Jumps (24/20”)
20 Kettlebell Swings (m = 32/24, w =24/16kg)
20 Pullups (C2B Rx+)

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 Rx+

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: 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

FRI 02.12.16 Read More »

Rodrigo and Dobrinka keeping their elbows up on front squats

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. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.

B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap]
15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**

**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips

Click here for complete WOD details.

Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.

And coming tomorrow…

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+

TUES 02.09.16 “Dead Sprint” Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
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. Push Jerk: 5-4-3-2-1. Working up to a heavy single.

B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)

Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.

And coming Saturday…

“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)

Rest 2 Minutes

6 Minute AMRAP
30 Double Unders
15 Calorie Row
10 Kettlebell Swings (24/16kg)

Rest 2 Minutes

4 Minute AMRAP
20 Double Unders
10 Calorie Row
10 Sumo Deadlift High Pull (24/16kg)

Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.

Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 Rx

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: 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

FRI 02.05.16 Read More »

Today’s schedule

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

Click here for complete WOD details.

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

And coming tomorrow…

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.

TUES 02.02.16 “Snatch & Go” Read More »

Today’s schedule

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.

And coming Saturday…

“Kashi”
5 Rounds:
1:00 – Strict Pullups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Score total reps from all movements. Ex: 215 Rx.

Saturday Schedule

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

Sunday Schedule

10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 01.29.16 Read More »

Fresh Meal Plan Tasting

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

Alex practicing bracing for the deadlift setup Click **here** to read how it works.

Today’s schedule

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

Click here for complete WOD details.

Post total reps completed in AMRAP. Ex: 362 L3

And coming tomorrow…

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+.

TUES 01.26.16 “Power Ball” and Fresh Meal Plan Demos this week Read More »

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
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 getting comfortable in the front rack before sets of push press. — 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.

Score is time to complete WOD. Ex: 21:30 L3

11am Class: Lurong “R16 Cluster Test”
Click here for complete WOD details.

Saturday Schedule

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

FRI 1.22.16 CFM Social Tonight at 8pm! Read More »

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 “Stretch & Smash” Yoga- Richard
Sign up for yoga this week and next. Click here to reserve

Shavasana. Coach Richard concluding a Yoga inspired "Stretch & Smash" session. — Shavasana. Coach Richard concluding a Yoga inspired “Stretch & Smash” session.
**Sign Up for Yoga Here!**

Workout of the Day (WOD)

A. Clean: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / aka “Cluster”

B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:

3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row

**Cluster Weight: (m = 155/95/55**, w = 105/65/35**). For L1 the movement is ground to overhead.

Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.

And coming tomorrow…

A. Goat: In 10 minutes select 2 goats and set up for the WOD.

B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.

Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 50 speed step unbroken

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
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern

TUES 01.19.16 “R16 Cluster Test” Read More »