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Upcoming CFM Events

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: 3:30-8pm. 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- 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)

A. Weighted Pullups: 3 sets of 5 reps. Worksets at same weight. Max reps 3rd set.

B. “Fortitude”
30 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes. Score the fewest cal and burpees completed in a minute.

Post reps and load for pullups and reps for EMOM. Ex: 55#, 6 reps, 15/13 Rx.

And coming tomorrow…

A. “Family Feud”
Split class into 2 teams

20 Minute AMRAP
40m Prowler Push (100/50)
100m Sandbag Carry (45/25)
200m Sprint

In a relay fashion, the teams form a single file line each. Athlete 1 starts with the 40 meter prowler. As soon as that athlete returns, he or she moves onto the 100 meter sandbag. Athlete 2 can then start the prowler… and so forth.

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

Post rounds completed by the team. Ex: 22 team of 4 Rx.

WED 08.31.16 “Fortitude” Read More »

Upcoming CFM Events

Wednesday, August 24th: 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- Anthony
5p: All Levels CrossFit- Anthony
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. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds

*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).

Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.

And coming tomorrow…

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.

TUES 08.23.16 Read More »

Quarterly Progress Checks

Next week 8/14-2/21 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/14 or 8/21 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 5 minutes to reflect on our progress over the last three months and since the beginning of 2016. We’ll look to set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, August 18th from 7-7:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

It’s time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

Together we rise. Together we prevail. Forward to the morning. — Together we rise.
Together we prevail.
Forward to the morning.

Today’s schedule

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

Workout of the Day (WOD):

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold (Purvottanasana)

Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds

And coming tomorrow…

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

Upcoming CFM Events

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

THUR 08.11.16 3rd Quarterly Progress Checks Next Week! Read More »

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event

Friday, August 12th: 7-8pm. Lurong Nutrition & Fitness Championship Challenge Information Meeting.

Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.

"Give me some coffee, put on gangster rap, & handle it." Nancy — “Give me some coffee, put on gangster rap, & handle it.” Nancy

Today’s schedule

Workout of the Day (WOD):

A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 3 Rounds For Time [18 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
6 AbMat Situps w/ Medball (20/14)
(10/8) Cal Row
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
6 GHD Situps

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
250m Sprint
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

THUR 08.04.16 Read More »

400m Sandbag Carry. Getting ready for #31Heroes WOD.

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.

To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event

Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.

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. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow…

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. 10 Minute AMRAP
10 Wallballs (20/14) 10ft
10m Walking Lunges
10m Foot-hand crawl

Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.

TUES 08.02.16 Read More »

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

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

Workout of the Day (WOD):

This week we have a partner WOD Bring-A-Friend (BAF) Day. This is a beginner friendly, all levels, partner WOD so look to invite a friend, family, or co-worker to come check out CrossFit Midtown and get in a great workout! We’ll be teaching the deadlift as it’s one of the foundational movements (see demo video).

A. Deadlift: Every 30 seconds for 6 minutes: 1 Deadlift 80% of 5 RM

B. 5 Rounds For Time: Partner WOD
(20/18/16) Cal Row**
15 Situps w/ Medball (20/14)
20 Partner Medball Chest Pass (20/14) 6ft
15 Kettlebell Deadlift (24’s/16’s)

All reps are team totals and the reps and rounds may be partitioned anyway. **Partner maintains a plank position with toes on the Medball while other partner does row. Men = 20 cal, M/F teams = 18, and Women = 16 per round.

Post weight for deadlift and time to complete WOD. Ex: 285#, 11:47 Rx.

And coming tomorrow…

A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

Post load for clean and time for WOD. Ex: 255#, 7:53 Rx

THUR 07.28.16 Bring-A-Friend Day!! Read More »

Upcoming CFM Events

Sat/Sun, July 23rd & 24th: CrossFit Games Viewing.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

31Heroes WOD Hosted by CrossFit Midtown

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Sign up to participate in the WOD on Saturday, August 6th from 9am-12pm. For more details, to help fund raise, or to donate to the cause click here.

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- Travis
7p: All Levels CrossFit- Travis
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch: 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)

B. Teams of 2:
5 Rounds for Time [12 minute Time Cap]
10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)

Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time. Time is finished when both partners have finished 5 rounds.

Post load for Snatch. Post time to finish WOD. Ex: 165, 6:55 Rx+

And coming tomorrow…

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

TUES 07.12.16 Coming Next Month 31Heroes WOD! Read More »

July Member of the Month Christina!
Read more **about her CrossFit journey here.**

Today’s schedule

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold

B. 3 Rounds for time [15 minute time cap]
25 Toes to bar
20 Hand Release Pushups
20/15 Cal Row

Post total reps of speed step and DU. Post time to finish WOD. Ex: 203, 227, 8:21.

And coming tomorrow…

A. Cleans: In 15 minutes complete 6 sets 1 rep working up in weight.
70-75-80-85-87-90%

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120/155, w = 85/105)
400m Run

Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+

WED 07.06.16 Read More »

"The magic is in the movement; the fun is in the community" #CrossFit — “The magic is in the movement; the fun is in the community” #CrossFit

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3-3-3 increasing to heavy set of 3.

B. 12 Minute EMOM
(40 seconds work: 20 seconds rest)
1st Minute: 12/9 Cal Row
2nd Minute: 12 Dumbbell Bench Press (m = 25/35/50s, w = 15/25/35s)
3rd Minute: 12 Slam Balls (20/14)
4th Minute: 12 Burpees

Post load for squat and fewest reps for each movement in EMOM.
Ex: 325#, 12-11-12-10 L3

And coming Saturday…

“Captain America” Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side)
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 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

11a: Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve

FRI 07.01.16 Happy 4th of July! Read More »

4th of July Weekend Schedule

Saturday 7/2: 10a,11a Group Class “Captain America” Partner WOD, 12:15pm Yoga
Sunday 7/3: 11a Open Gym, 12:15pm Yoga
Monday 7/4: Gym Closed – Happy 4th of July!!
Tuesday 7/5: Resume regular schedule

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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.

B. Group WOD: In teams of 4 complete
80 Deadlift (315/275/225)**
80 GHD Situps
80 Tire Flips
80 Box Jumps (24/20) Step downs only

[20 minute time cap]. All reps are team totals. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift two or more athletes may lift at a time to complete a rep: male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD.
Ex1: 115, 12:12 Rx