6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
For Time [16min Cap]
100 Double Unders
10 Ring Muscle Ups
80 Double Unders
8 Ring Muscle Ups
60 Double Unders
6 Ring Muscle Ups
40 Double Unders
4 Ring Muscle Ups
20 Double Unders
2 Ring Muscle Ups
Post time for the WOD Ex: 12:10 Rx.
And coming tomorrow…
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold/ HSW
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
Post load for squat and distance/time for handstand walk/hold. Ex: 425#, 40ft, 12 sec
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)
B. Amanda [12min cap]
9-7-5
Muscle Ups
Squat Snatch (135/95)
Post weight used for squats and time to complete WOD. Ex 175#, 8:13 Rx
And coming tomorrow…
A. Turkish Get Ups
4-4-4-4
(4 reps each arm)
B. AMRAP 8
6 Toes to Bar
8 Russian Kettlebell Swings (4/4) (70/53)
Post weight used for Turkish Get Ups and rounds+reps completed during AMRAP. Ex: 35#, 8+3 Rx
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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)
3 Rounds for Time [15 min Cap]
12 Chest to Bar Pull Ups
12 Alt. DB Snatches (50/35) Immediately into
3 Rounds for Time
12 Bar Muscle Ups
12 Alt. DB Snatches (50/35)
Post time for the WOD. Ex: 9:28 Rx.
And coming tomorrow…
Seated DB Press
4-4-4-4 (each arm)
EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Ring Muscle Up Progressions
Max reps in 10 min
B. 2 Rounds
25 Toes to Bar
25 DB Single Arm Overhead Lunges (L Arm) (50/35)
25 DB Single Arm Overhead Lunges (R Arm)
50/40 Cal Row
Post time for the WOD. Ex: 12:21 Rx
And coming tomorrow…
For Time
21 DB Thrusters (50/35)
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Hang Power Clean: In 15 minutes work up to a heavy double.
B. “Nasty Girls”
3 rounds for time of [15 minute time cap]:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
Post load for clean and time for the WOD. Ex: 245#, 10:50 Rx.
And coming tomorrow…
A. Back Squat: In 15 minutes working up to a 3 rep max.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.3!
Workout of the Day (WOD)
WORKOUT 18.3
Rx
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups
Group Class Scaling options for Muscle ups:
C2B pullups 1:1, pullups 1:1, Jumping Chest-to-bar Pull-ups 1:1.
Post time to complete the WOD or total reps completed before time cap.
Ex: 592 Rx.
And coming Saturday…
Partner WOD
For Time [28 Minute Time Cap]:
Open: 50 Cal Row + 50 V-ups**
Then… 5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Double Sandbag Carry (90/50#)
Close: 50 Cal Row + 50 V-ups**
All reps and distances are team totals. At 3,2,1…go 1st partner starts on the Row while the other begins V-ups. Athletes must switch rower every 10 cal but may partition the V-ups anyway. Only 1 partner working on V-ups at a time. Once the 50 cal and 50 V-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as the sandbags are carried the entire time in which athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.
**Rx+ = 100 Cal Row + 100 V-ups
Post time to complete the workout. Ex: 23:20 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. Tabata Something: 8 rounds of 20 seconds work, 10 seconds rest
Speed Step (L+R=1)
Wallballs (20/14) to 10ft
Burpees
Slamballs (20/15)
**Complete all 8 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 201, 82, 42, 64 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
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!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
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. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups
(Rx+ = 15-10-6 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: [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.
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- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions
B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (L2/L3+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (m = 16/20/24, w = 8/12/16kg)
75 Double Unders
Post time to complete WOD. Ex: 8:20 L2+
And coming tomorrow…
A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.
B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees
Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#
Next week 2/12-2/19 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 2/12 or 2/19 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 10 minutes to reflect on our progress over the last three months into the beginning of 2017 and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, February 16th from 8-8:30pm 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. Additional times will be made available through the week. 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 2nd quarter of 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.
Coach Stacy on the 1st pull of a clean
Upcoming CFM Events
Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!
Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.
Sunday, Mar 5th: CFM Bunch Social 11am catered by Flying Biscuit!
Wednesday, Mar 8th: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
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.
B. “Dead Sprint”
Rep Rounds For TIme [6 Minute Time Cap]
15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**
**Level 2 = 15-12-9-6-3 Ring Dips
Level 1 = 15-12-9-6-3 Straight Leg Bar Dips
Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.
And coming Saturday…
Partner WOD. Teams of 2:
20 Minute AMRAP
20 Thrusters (115/75)
20 Box Jumps (24/20”)
20 Kettlebell Swings (m = 32/24, w =24/16kg)
20 Pullups (C2B Rx+)
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
Score rounds and reps for the WOD. Ex: 5 + 12 Rx+
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: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility Michael. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
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. 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
Post total reps from AMRAP. Ex: 482 Rx
And coming tomorrow…
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
