“Keep your friends close. Keep the barbell closer.”
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD):
A. Jump Rope:
3 attempts: 1 minute max speed step (R+L=1)
Rest 3 minutes between attempts
B. 21-15-9-15-21 Rep Rounds [22 Minute Time Cap]
Cal Row
Pushups
40 Speed Step after each round (R+L=1)
Post max speed step and time for WOD. Ex: 95, 14:08 Rx.
And coming tomorrow…
A. Hang Squat Clean: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Front Squat
B. “The Holiday Blast”
6 Minute AMRAP
5 Front squats (m = 75/135/185, w = 45/95/135)
7 Bar-facing burpees
Post load for complex and round and reps for the AMRAP. Ex: 245#, 7+6 L3.
Coach Mike PR Deadlift of 485# at the TFC Powerlifting meet.
Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage. Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm. 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! Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend! Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!
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
Workout of the Day (WOD):
A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.
B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.
Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.
And coming tomorrow…
A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM
B. 15 Minute AMRAP
60 Double-unders*
30 Wallballs**
15 Deadlifts (m = 115/185/245, w = 85/125/165)
*Scale DUs to DU+Singles 30 reps/rd, Speed Step 1:1, Singles 1:1
**Wallball Levels
L1 = 10# to 9ft, 6# to 8ft
L2 = 14# to 10ft, 10# to 9ft
L3 = 20# to 10ft, 14# to 10ft
Post load for deadlift and rounds and reps for AMRAP. Ex: 165#, 3 + 92 L3
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room. Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm. Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm. 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- Michael
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. Squat Snatch: Every 2 minutes complete the following sets:
1 set of 3 reps at 60% 1 RM Snatch
1 set of 3 reps at 65%
3 sets of 3 reps at 70%
B. 4 Minute AMRAP
15-10-5**
Power Snatch (m = 75/65/45, w = 55/45/35)
Burpees
C. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Post for snatch and total reps for the WOD (60 reps/round) or **L1/L2/L3+ = 21-15-9 (90 reps/round).
Ex: 140#, 81 L2+
And coming tomorrow…TUESDAY
“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)
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.
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
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
Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th. Sunday, August 14th-21st: Quarterly Progress Check-Ins. Check back on Thursday’s for more details. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Anthony
Workout of the Day (WOD)
A. Clean: Complete 1 complex every 90 seconds for 7 sets:
1 Power Clean
1 Hang Clean
B. Rep Rounds: 21-15-9 [15 Minute Time Cap]
Squat Clean (m = 95/135, w = 65/95)
Hand Release Pushups (Rx+ = Ring Dips)
Post load for complex and time for rep rounds. Ex: 205# 8:10 Rx.
And coming tomorrow…
A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time [18 Minute Time Cap]
60 Double Unders
30 Pullups (Rx+ = C2B)
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (m = 24/32, w=16/20kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (m = 24/32, w=16/20kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx
Thursday 3/10:CFM Social and Open Week 3 Live Announcement of 16.3 at Yeah! Burger West Midtown 7:30-9pm. Friday 3/11:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. This Friday the Ladies of CFM will be competing for top spots in the Rx and Scaled division. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
CFM Social at 7:30pm Thursday 3/10. We’ll watch the 16.3 Open Announcement!You have a friend in every corner. Mike going for his final reps of overhead squats.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: Class Cancelled
7:30p: Viewing 16.3 Live Announcement at Yeah! Burger West Midtown
Workout of the Day (WOD)
A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.
B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)
Post load for complex and time for WOD. Ex: 275#, 9:10 Rx
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.
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
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- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Squat Snatch: In 15 minutes work up to a heavy single
B. For Time: [18 Minute Time Cap]
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (m = 45/75/95, w = 35/55/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (m = 45/75/95, w = 35/55/65)
9 Burpees
9 Pull-Ups
Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.
And coming tomorrow…
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
One partner working at a time
Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.
CFM Star Wars VII Premiere Today 12/17 9:30pm at Midtown Arts Cinema Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am Lurong Resolution Challenge: Monday 12/28 early registration deadline for New Year Nutrition Challenge. Click here for more details and to register
Do or do not. There is no try. – Yoda
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max
B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (24/20)
Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.
And coming tomorrow…
A. Clean & Jerk: 5 sets of 2. Workups.
B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.
Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.
