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- Anthony
7p: All Levels CrossFit- Anthony
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 (L2/L3+ = C2B)
9 Squat Snatches (m = 45/75/95, w = 35/55/65)
9 Burpees
9 Pull-Ups (L2/L3+ = Bar Muscle Ups)
Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.
Holiday Travel Workout 11
50 Burpees For Time
Every minute on the minute complete 5 V-ups (V-situps). – start with burpees
Rest 4 minutes and complete another round.
Post time to complete all burpees each round. Ex: 5:45/6:29 Rx.
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 only from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.
Life above the bar. Darcy getting some kipping pullups!
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- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Post load for squat and time for WOD. Ex: 320#, 10:50 Rx+
And coming tomorrow…
“Wise Men”
3 Minute AMRAP
3 Power Clean (m = 65/95/135, w = 45/65/95)
3 Front Squat
3 Jerk
Rest 3 Minutes
3 Minute AMRAP
3 Power Clean (m = 75/115/155, w = 55/85/105)
3 Front Squat
3 Jerk
Rest 3 Minutes
3 Minute AMRAP
3 Power Clean (m = 95/135/185, w = 65/95/125)**
3 Front Squat
3 Jerk
Rest 3 Minutes
**Athletes should select a level with ending weight that is 65% of his/her 1RM Clean & Jerk.
Score is total rounds and reps for each AMRAP. Ex: 5+4/4+3/3+1 L3.
Upcoming CFM Events
Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Sunday, December 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.
CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men’s Rx, 2nd place Men’s Scaled, 2nd place Women’s Scaled, and 3rd Place Women’s Novice division!!We want you to GO VOTE!!
And workout today!
Click here for poll locations.
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)
A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups
**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1
Post reps for each AMRAP. Ex: 89/84/90 Rx.
And coming tomorrow…
A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
B. 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
Demo of Shoulder Routine [video]
Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135
Upcoming CFM Events
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!!
Aerobic Capacity Track Session with Coach Travis this Sunday 10/23 at 8am. More details click here.
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 Snatch: In 10 minutes work up to a heavy double at 85%
B. “Nunchucks”
18 Minute AMRAP
4 Chest to bar Pullups**
8 Power Snatches (m = 45/75/115, w = 35/55/85)
16 Box Jumps (m = 16/20/24″, w = 12/16/20″)
**Scale to Pullups 1:1, Barbell Assisted Pullups 1:1, Ring Rows 1:1. L2/L3+ = Bar Muscle ups.
Post load for snatch and rounds and reps for the AMRAP.
Ex: 175#, 7+12 L3+
And coming Saturday…
Partner WOD, Teams of 2
18 Minute AMRAP
Buy-in: 400m Medball Carry (20/14)
Then…
20/16 Cal Row
16 Wallballs (20/14 to 10ft)
50 Double Unders
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way. For the 400m buy-in both partners must run and they must carry the medball with them handing of as much as they’d like.
Score rounds + reps for the WOD. Ex: 5 + 58 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
8-9:30a: Aerobic Capacity Track Session- Travis @ Marist
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
Upcoming CFM Events
Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details. 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!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Power Clean: In 12 minutes work up to a heavy double (Not touch & go) @ 85%
B. 15 Minute AMRAP:
5 Chest to Bar Pullups*
10 Power Cleans (m = 65/95/135, w = 45/65/95)
25 Wallballs**
*L1/L2/L3+ = 5 Ring Muscle Ups
**Pick a weight and/or height that you can do 25 reps or more unbroken. A good workout strategy might be sets of 13-12. If your sets drop to 5 or less reps, the weight is too heavy or the height is too high.
Post Clean double, rounds and reps for the AMRAP and weight/height for wallballs.
Ex: 255#, 4+12 L3+ (20# @ 10ft)
**Deadshots are a d-ball ground to target throw. Levels for Deadshots:
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft
All rounds, reps, and distances are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post time to complete the WOD. Ex: 22:45 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- Alexis Story. Click here to reserve
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. Sunday, Oct 23rd: 8am CFM Aerobic Capacity Track Session 2! This is an open Track Workout including proper warm-up, workout, and cool-down. workout. Join us for an all-levels workout appropriate for brand new runners yet challenging for advanced runners. Click here to sign up and for more details. 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!
Coach Anthony at the top of a heavy set of 155# thrusters.
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. Snatch Complex: In 15 minutes work up in weight for the complex:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
(Aim for 75% of 1 RM Power Snatch or Hang Squat Snatch)
B. For Time [12 minute time cap]
21 Power Snatch
21 Pullups
15 Overhead Squat
15 Chest To Bar Pullups
9 Squat Snatch
9 Bar Muscle Ups
Weight for the barbell:
Men = 45/65/95
Women = 25/45/65
Post load for complex and time for WOD. Ex: 155#, 8:22 Rx+.
And coming tomorrow…TUESDAY
A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor 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
Wednesday, Sept 14th: 5:45am-8am and 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. 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- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
20 Minute AMRAP “Open Test”
50 Wall balls (20/14) to (10/9ft)
50 Double Unders
40 Box Jumps (24/20”)
40 Toes to Bar
30 Chest to Bar Pullups
30 Bar Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups
Post total reps completed in the WOD. Ex: 286 Rx.
And coming tomorrow…
A. Power Clean: 5 sets of 3 reps (singles) at 75% of 1RM. 1 set 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
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: 5:30am-8am and 3:45-8pm. Dunk Truck at CFM for body composition testing!! 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- 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. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).
B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).
C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)
**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1
All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.
Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.
Lurong Kickoff Party
Lurong Kickoff Party Saturday, September 10th!! This Saturday we have an information session for Lurong and will be announcing the teams for the 7-week Fall Nutrition and Fitness Challenge. At 9:30am we’ll meet to discuss Lurong and our team format as well as take measurements for CFM members and Lurong Participants. See below for the class schedule for Saturday. Click here to learn more and register: select CrossFit Midtown.
Schedule of Classes
8:30am Gym Opens — Michael
9-10am Open Gym — Travis
9:30-10am Lurong Information Session
**Starting weight & measurements
**Review of Lurong Events Calendar
**Team Roster Announcement (Members, Captains, Coach Adviser)
**Selection of Team Heroes (Justice League Theme).
10-11am Team WOD “Deadshot” (Open to all CFMers!!) — Travis
11am-12pm Open Gym/Food samples catered by Fresh N Fit Cuisine — Travis
12:15pm Yoga — Monica
And coming Saturday…
“Deadshot” [30 Minute Time Cap]
Teams of 5
Complete 5k Row
Team members may alternate rowers as often as they like. While 1 team member is rowing the other teammates will complete the following:
10 Rounds
15 D-ball Deadshots**
20 AbMat Situps
All distances and rounds and reps are team totals. 1 person working at a time on the row while 1 person at a time is working on the rounds of deadshot and situps. Teams may partition the row, rounds, and reps any way. Time is complete once both the row and 10 rounds are finished.
**Levels for Deadshots
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft
Post time to complete the WOD. Ex. 21:21 Rx.
Saturday Schedule
9a: Open Gym- Travis
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Strength Training/Open Gym- Travis
12:15p: Yoga- Alexis Story. Click here to reserve
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.
B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint
Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.
And coming tomorrow…
A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
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- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
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. 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
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 75/95, w = 55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (Rx+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 Rx+
