deadlift

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

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

FRI 02.05.16 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. Click here to read how it works.
Tasting Schedule Today: 6-8am and 5-8pm

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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+.

And coming tomorrow…

A. Strict Handstand Pushups (HSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. 18 Minute EMOM (30 seconds work/30 seconds rest):
Odd: 10m shuttle sprint Max Reps (30 seconds)
Even: 30 second Handstand hold

Score total reps for Strict HSPU and max sprints completed. Ex: 29, 82 Rx.

WED 01.27.16 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 »

January Events

Lurong Resolution Challenge: Monday 1/18 Registration deadline 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 Social Night: Friday 1/22 7:30pm at Marlow’s Tavern

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: 5 Rep Max

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210, 43 at 315# Rx.

And coming tomorrow…

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

THUR 01.14.16 Read More »

The workout is always a little tougher than it looks on paper. Zach and Svanur.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (m = 95/120/155, w = 65/85/105)
9 Hang Power Cleans
6 Jerks

Partners Complete Full Rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 L3

And coming tomorrow…

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]
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max speed step and time for WOD. Ex: 95, 14:08 Rx.

TUES 12.22.15 Read More »

December Events

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 — 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.

THUR 12.17.15 Star Wars VII Premiere Read More »

The CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Done correctly, the CrossFit Total (CFT) is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. Mark Rippetoe outlines why we do the CFT, the rules for the CFT, and the standards for each lift… Click here to read more: CrossFit Total “The CrossFit Journal” by Mark Rippetoe

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- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

Post weights for each lift, total, and max cals. Ex: 250#, 150#, 365#, (765#), 35

And coming tomorrow…

A. Grace
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
10 Situps
500m Row
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 10 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 10/round).
Example: 2:10 Rx, 1:48, 38 Situps

MON 12.07.15 4th Quarterly Progress Checks! Read More »

Who goes first on a partner workout? Rock, Paper, Scissors. Bring-A-Friend Day is Thursday this week!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

And coming tomorrow…Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

WED 11.18.15 Read More »

Wallballs in place for the start of the workout

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- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. “Team Training”
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

And coming tomorrow…

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
1-2-3-4-5-6-7-8-9-10-11-…
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Burpees

Each round increasing the reps. Work up as far as possible in the 15 minutes.

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

WED 11.04.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
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- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Weighted Box Jumps: 5 sets of 3 reps to (20/16”) (step downs only)

B. “Christine”
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20/16”) (step ups permitted) (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx (185#)

And coming tomorrow…

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats

**Rx+=5-10-15 rep count for pull-ups, pushups, squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+

THUR 10.29.15 Read More »