burpees

Nancy and Rodrigo gettin’ work done on the rower.

CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Lead Foot
AMRAP 4
27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
– 4 min rest –
AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
– 4 min rest –
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

And coming Saturday…

A. Hang Power Clean & Jerk
3-3-3-3

B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds
Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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

Sunday Schedule

8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 08.17.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 – 5 reps @ 75%
Min 2 – 3 reps @ 80%
Min 3 – 1 rep @ 85%

B. 12 Min EMOM
Min 1 – 12 Box Jumps
Min 2 – 10 Burpees
Min 3 – Max Cal Row
Min 4 – Rest

Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.

And coming tomorrow…

A. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs

B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement

Post time for the WOD. Ex: 9:10 Rx

THURS 08.02.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Erica

Workout of the Day (WOD)

A. For Time [30 min cap]
50 Thrusters (45/35)
40 Kettlebell Swings (53/35)
30 Wallballs (20/14)
20 Toes to Bar
10 Pull Ups
400M Run
10 Pull Ups
20 Toes to Bar
30 Wallballs
40 Kettlebell Swings
50 Thrusters
*Perform 5 Burpees every time you break/stop running

Post time for the WOD. Ex: 28:40 Rx.

And coming tomorrow…

A. EMOM 12
8 Seated DB Strict Press
10 Ring Rows
12 Box Jumps (24/20)

B. Double Trouble
TABATA
20 Double Unders
12 Sit Ups

Post load for DB Strict Press. Ex: 35#, Rx.

WED 07.18.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%

B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)

Post loads for Front Squat and time or reps completed for WOD, Ex. 295/345 18:35 Rx

And coming tomorrow…

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

B. AMRAP 5
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
AMRAP 3
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
AMRAP 1
Overhead Squat (95/65)
*Rx+= weight vest

Post load for snatch complex. Post the rounds and reps for the WOD.
Ex: 155#, 6, 4+5, 15 Rx.

WED 07.11.18 Read More »

Jon and Elana warming up the hip flexors.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Erica
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
8-8-8

B. AMRAP 12
35 Double Unders
7 Burpees
5 Toes to Bar

Post load for back squat and rounds and reps for the WOD. Ex: 305#, 7+10 Rx

And coming tomorrow…

15-12-9-6
Cal Row
Thrusters (45/35)
Pull Ups
Deficit Push Ups (45/25 plate)

Post time for the WOD. Ex: 8:45 Rx

WED 06.13.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Front Squat
4-4-4-4

B. For Time [12min Cap]
2 Rounds
10 snatches (135/95)
12 burpees
Then, 2 rounds
10 snatches (85/55)
12 burpees

Post load for squat and time for the WOD. Ex: 275, 8:10 Rx.

And coming tomorrow…

“Power Ball”
AMRAP 13
10 Power Cleans (m=65/95/135 w=45/65/95)
20 Wall Balls (20/14)*
30 Double Unders**
*L2= 9ft Wall ball shots, L1= Med Ball Cleans
**L1/L2= Single Unders

Post rounds and reps for the AMRAP. Ex: 5+2 L3.

MON 06.04.18 Read More »

CFM 6th Anniversary!!

Saturday, May 19th: CFM is turning 6!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 19th. Food and beverages will be provided, and this year will be catered by the always amazing Urban Pl8!!! We hired amazing suppliers to decorate the venue, including table and chair covers, live music and more, come join us!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

#fitfamily #community #midtown #cfmstrong Happy 6th Anniversary CFM!!

Today’s schedule

Workout of the Day (WOD)

A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2

B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run

Post load for press and time for the WOD. Ex: 175#, 14:20 Rx

It's not about the speed, It's the distance. — It’s not about the speed, It’s the distance.

And coming Saturday…

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round.
Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
1-4p: 6th Anniversary Party!

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana
5,6p: Open Gym- Neal

FRI 05.18.18 Happy 6th Anniversary CFM!! Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

Partner WOD (relay style) [30 Min Cap]
4 Rounds:
2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees

Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.

Post time to complete the WOD. Ex: 22:10 Rx

And coming tomorrow…

A. Press Complex
Shoulder Press + Push Press + Push Jerk
5 x 3+2+2

B. For Time:
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 KB SDLHP (70/53)
400m Run

Post load for press and time for the WOD. Ex: 175#, 14:20 Rx

THUR 05.17.18 Read More »

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

Workout of the Day (WOD)

For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)

Post time for the WOD. Ex: 17:13 L2

And coming Saturday…

“Calvin & Hobbes”

Partner WOD
12 Rounds [24 Minute Time Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.

Partners may partition the rounds and reps any way. Rounds and reps are team totals. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 23:10 L2

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. 50m Max Weight Sled Push

B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
30sec KB Front Rack + Suitcase Hold (24’s/16’s kg)
[Each Partner Starts at a different Station]

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 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 04.13.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony