Keepin’ the bells in the pockets. David H kettlebell thruster.
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. Front Squat: 3 sets of 5. Worksets. Max reps final set.
B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.
Post load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx
And coming tomorrow…
A. Muscle Up: In 10 minutes work on strict muscle up transitions.
B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups
Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer’s Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.
Dobrinka 1st time climbing the rope and completing 10ft!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single
B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute
Post load for each lift and total Double Unders for AMRAP. Ex: 225#, 205#, 275#, 184 Rx.
And coming tomorrow…
Thanksgiving!! Gym Closed!
And coming Friday…
A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.
B. 15-12-9 Rep Rounds for Time:
Toes to Bar
Burpees over Erg
300 Meter Row after Each Round
Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.
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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: In 15 minutes work up to a 3 rep max Front Squat.
B. For Time: [16 minute time cap]
Open: 1000m Row
4 Rounds
8 Pullups (Rx+ = C2B)
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
8 Front Squat (m = 100/135, w = 70/95)
Post load for Front Squat and time to complete WOD. Ex: 205# , 10:25 Rx+.
And coming tomorrow…
A. Power Snatch: In 10 minutes work up to a heavy single.
B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (m = 75/95/115, w = 45/65/85)
20 Double-Unders
Rest 4:00
4 minute AMRAP:
4 Power Snatches (m = 65/75/95, w = 35/55/65)
20 Double-Unders
Rest 5:00
5 minute AMRAP:
5 Power Snatches (m = 45/55/75, w = 15/35/55)
20 Double-Unders
Post load for Snatch and rounds and reps completed each AMRAP. Ex: 185#, 3 / 4+3 / 5+12 L3
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Travis
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: In 15 minutes work up to a heavy set of 5.
B. For Time: [18 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees
Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx
And coming tomorrow…
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#)
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets same weight across. Max reps on 3rd set..
B. For Time [15 minute time cap]
30 Pushups
200m Run
15 Front Squat (m = 75/95, w = 55/65)
400m Run
15 Front Squat (m = 75/95, w = 55/65)
200m Run
30 Pushups
Post load for press and time for WOD. Ex: 155#, 8:22 Rx+.
Next Thursday all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.
1st Foundation Class. From a the setup position, Dez initiating the deadlift.
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. Front Squat: In 16 minutes work up to a 3 rep max
B. 11 minutes As many rounds as possible (AMRAP):
10 Kettlebell swings (24/16kg)
20 Cal Row
30 Situps
Post load for Front Squat and total rounds + reps completed in AMRAP. Ex 285#, 5+26 Rx..
And coming tomorrow…
A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.
B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 5:48 Rx+.
The Challenge starts on Monday, September 14th and now is the time to jump on board! This is the final weekend to join and registration is $44.95 and closes this Sunday, September 13th so sign up today to participate. Click here to learn more and register: select CrossFit Midtown.
Test You Limits. Then Break Them!
We invite you to take on the 7 week Championship Challenge.
The Lurong Living Championship Challenge was created to accomplish 3 main goals.
First, it is a service to our members to provide a platform to track nutrition, set goals, and be accountable for working out regularly. The Challenge also lets our coaches at CFM focus on doing what we do best: coaching, inspiring, and encouraging our members to reach the next level.
Second, the Challenge offers the opportunity for CrossFitters to compete on the same playing field, no matter their skill level, athletic prowess, or experience. The weighted scoring system balances 3 primary categories: diet, performance, and improvement. You can be confident that all members of our gym will be challenged and be pushed to reach new levels.
The third reason we are participating in the Lurong Living Championship Challenge is to unify our community. Not only can all levels of athletes compete together but our gym will be competing against other gyms from across the country. At the same time, you will know that your brothers and sisters are going through the same challenge and lifestyle changes as you.
We are all in this together, and the Challenge and online platform was methodically designed to help us see real, sustainable change in our body, health, and performance.
Cary working to get a few inches lower on his overhead squat
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. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)
B. Rep Rounds For Time [15 minute time cap]:
2-4-6-8-10
Front Squat (m = 75/95/120, w = 50/65/85)
Hang Power Clean
12 Toes-to-bar
Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 L3.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.
B. Rep Rounds For Time [18 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row
Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.
Andrew performing the 1 foot land on a lateral box jump over.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
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- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean)
2 Front Squat (+ Clean from the ground)
B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
400m Run
Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 Rx+
And coming tomorrow…
A. Jerk: In 15 minutes work up to a heavy complex
1 Push Press
2 Jerk (Push or Split)
B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds
Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#
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 1st from 9am-12pm. For more details and to register click here.
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. For Time:
400m Run
15-10-6 Chest To Bar Pullups (Rx+ = Muscle Ups)
Post load and reps for Front Squat, and time to complete WOD. Ex: 285#, 4 reps. 11:09 Rx+
And coming tomorrow…
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:
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.
Tuesday, July 21st: Marc Pro Representative David Melendez will be giving free muscle recovery and activation sessions (10-30 minutes) from 6am-1pm (morning and noon classes). There will be 3 stations set up and everyone is encouraged to try out a session either before class on the warmup setting or after the WOD for a recovery session. Click here to read more. Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Sat/Sun, July 25th & 26th: CrossFit Games Viewing. Saturday, August 1st: 9am-12 noon. 31Heroes WOD.
Workout To Remember
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 1st from 9am-12pm. For more details and to register click here.
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.
B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds
Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.
And coming tomorrow…
A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.
B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
9 Air Squats
1 Rope Climb (15ft)**
**NOTE: All athletes must wear long socks or pants when climbing rope to protect their shins and prevent rope burn. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 10 seconds, Knee-raise dead hang hold 10 seconds
Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.
