The face you make when you look at the clock and see you’re not even half way through the workout
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Michael
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A> Lurong WOD 1
The Championship Crusher
AMRAP 9
100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups
Post rounds, reps and level completed in WOD. Ex 1+136 L3
And coming tomorrow…
A. For Time [20 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Single Arm DB Front Rack Lunges (each leg)
Cash Out: 500m Row
7am crew getting some burpees before 2nd breakfast.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.
B. “Lucky 13”
13 Minute AMRAP
13 Toes to Bar*
13 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
13 Lateral Box Jump Overs (m = 24/24/30, w = 20/20/24)**
*Toes to Bar Levels
L3: T2B
L2: Wall Situps
L1: Wall Situps
**Step ups and downs permitted for Level 1 and 2.
This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn’t result in getting stuck for too long. If you have T2B but not yet 13 unbroken, Level 2 could be right. If hanging on the bar will be challenging for that many reps, you might consider going to Level 1 so you can keep moving and get more work done!
Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!
Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 5+32 L3
And coming tomorrow…
A. Deadlift: 5-5-5-5-5 increasing weight. Start at 65% and end at 80-85%. Rest 3-5 minutes between sets.
B. “Down River”
4 Rounds [Not For Time]
30 Dumbbell Russian Twists (15 touches each side)
20 Single Arm Dumbbell Bent Row (10 each side)
10 Sledgehammers (5 each side)
Post load for each set of deadlift. Ex: 245-275-315-345-375.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Bar Facing Burpees
Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 28
Tuesday, August 15th Lurong Championship Challenge Information Session. Before and after each class have an opportunity to learn more about our fall fitness and nutrition challenge and sign up to participate. Lurong Representative Adam Jackson will have a table at the gym to answer questions our members have about the Lurong Challenge. Early sign up is this week and next. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!
Saturday, August 19th: CFM Crossover Symmetry Workshop. Improve your shoulder stability and performance in the overhead lifts Snatch, Thruster, and clean and jerk! Learn how to use the crossover symmetry bands to activate shoulders, improve mobility, strength the shoulder muscles, and perform active recovery on rest days. Workshop is from 11am-12pm and 8 spots are open. The cost of the workshop is $10 for CFM members and $25 in advance for visitors.
Thursday, August 24th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Sunday, August 27th:CFM Yoga Workshop. CFM Yoga Instructor Will Milne will teach an introductory workshop on the basics of yoga. Increase mobility, speed recovery time, prevent injury, improve posture, find new strengths and the power of relaxation. We will cover basic breathing techniques, spinal articulations, key yoga poses, and the physical and mental demands of restructuring the human body. Click here to sign up!
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)
“Championship Complex”
8 Minute AMRAP
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)
Post rounds and reps completed. Ex: 6+8 L3
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.
B. 10 Minute AMRAP
15 Wallballs**
15 Kettlebell Swings (m = 16/20/24, w = 8/12/16)
Rest 2 minutes
Then… 2 minutes
AMRAP Burpee Pullups
**Wallballs
L1 = 10# to 9ft / 6# to 9ft
L2 = 14# to 10ft / 10# to 9ft
L3 = 20# to 10ft / 14# to 10ft
Post weight and reps for pullups, then total reps for the AMRAPs.
Ex: 50#, 6 reps, 201, 22 L3.
Upcoming CFM Events
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- 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)
“Baseline Plus Retest” [17 Minute Time Cap] Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups
Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups
Level 1
1 Round
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)
Post time to complete the WOD. Ex: 12:42 L3
And coming tomorrow…Reebok Box Crawl!!
TBA
Upcoming CFM Events
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 at the gym!! Then 9:00pm Koo Koo Room. 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- 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)
“The Equalizer”
9 Minute AMRAP
Level 3
12 Toes to Bar
9 Snatches (115/75)
6 Box Jump Overs (30/24”)
3 Ring Muscle Ups
Level 2
12 Anchored Toes to Bar
9 Snatches (75/55)
6 Box Jump Overs (24/20”)**
3 Burpee Pull Ups
Level 1
12 Wall Sit Ups
9 Shoulder to Overhead (45/35)
6 Box Jump Overs (12/10”)**
3 Bar Facing Burpees
**Step ups permitted for L1/L2.
This workout has been developed in collaboration with Neal Maddox to test more advanced gymnastics and plyometric movements. Pick a skill level that doesn’t result in getting stuck for too long.
Post rounds and reps for the AMRAP. Ex: 3+18 L3.
And coming tomorrow…
A. Banded Deadlift: In 12 minutes work up to a heavy set of 3 Reps at 70% of 1 RM with a band.
B. For Time: [25 Minute Time Cap]
500m Run
25 Deadlifts
50 Sit-ups
400m Run
20 Deadlifts
40 Sit-ups
300m Run
15 Deadlifts
30 Sit-ups
200m Run
10 Deadlifts
20 Sit-ups
Weight for the Deadlift:
(m = 135/185/225, w = 95/125/155)
Scale to LESS than 50% of 1 RM.
L1/L2/L3+ = 800m-600m-400m-200m Runs
Post load and band width for deadlift and time for the WOD.
Ex: 335#, 1.75”, 21:18 L3+
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. 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!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
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- Michael
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extension 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
Post time to complete the WOD. Ex: 14:27 L3
And coming tomorrow…
A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)
B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps
Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx
“Deadshot never misses.” D-ball Deadshot. Aka, slam ball ground to 12ft target.
Upcoming CFM Events
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- 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- 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)
“Championship Complex”
8 Minute AMRAP
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)
Post rounds and reps completed. Ex: 6+8 L3
And coming tomorrow…
A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.
B. 15 Minute AMRAP:
55 Power Snatches (m = 45/75/95, w = 35/55/65)
55 Pull-ups
55 Cal Row
55 Pushups (L3+ = Handstand Pushups)
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. 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- 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
7p: Lurong Championship Fitness & Nutrition Challenge Information Session- Michael
Workout of the Day (WOD)
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
And coming Saturday…
“Keep It Up”
Partner WOD
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**
**For the entire duration of the workout the empty barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals. [22 Minute Time Cap]
Post time to complete WOD Ex. 13:55 Rx.
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica. 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
