5×3

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 »

Upcoming CFM Events

Wednesday, Sept 14th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November on Tuesday 11/15. 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.
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- 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. Power Clean: 5 sets of 3 reps (singles) at 75% of 1RM. 1 set (E3MOM) every three minutes on a running clock.

B. 4 Rounds [12 Minute Time Cap]
12/8 Cal Row
10 Kettlebell Swings (32/24 kg)
50 Mountain Climbers (R+L=1)

Post load for clean and time for the WOD. Ex: 235#, 9:30 Rx

And coming tomorrow…

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

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

THUR 09.15.16 Read More »

31Heroes WOD Hosted by CrossFit Midtown 8/1

Thank you to everyone who participated in the ‪#‎31Heroes‬ workout this weekend. We’d also like to thank those who came out to support and watch (friends, family, and our partners), those who volunteered their time, and to all those who donated to the cause! There is something about laying your sweat and sometimes tears and blood on the floor or rope that commits us to our cause and reminds us of how fortunate we are in our day to day lives. We came together for 31 minutes to honor those who serve and remember those who have fallen. #workouttoremember

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Team Competition Practice/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT

Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.

And coming tomorrow…

A. Deadlift: In 16 minutes work up to a 5 Rep Max.

B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds

**Scale to pike HSPU 1:1 or DB strict press 1:1.

Post load for Deadlift. Post rounds and reps for the WOD. Ex: 395#, 5+1 Rx.

MON 08.03.15 Read More »