Search

T2B

Carey

Today’s schedule

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

Post the time for the WOD. Ex: 11:10 Rx.

WED 06.06.18 Read More »

Camille

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- 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)

Split Squat
4 x 5/5

21-18-15-12-9 Rep Rounds
Kettlebell Swings (70/53)
Toes to bar
Pistols

Post load for squats and time for the WOD. Ex: 100#, 11:09 Rx

And coming tomorrow…

Partner WOD (relay style) [30 Min Cap]
4 Rounds:

2 rope climbs
10 thrusters (95/65)
15/12 cal row
12 burpees

Partner 1 completes 1 full round, then tags partner 2 who completes 1 full round. Keep alternating rounds until both athletes have completed 4 rounds each.

Post time to complete the WOD. Ex: 22:10 Rx

CFM Upcoming Events

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!

Thursday, May 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!

Monday, May 28th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Reserve your spot in advance here!

WED 05.16.18 Read More »

1. There might be a better way. Are you willing to invest in pursuing it? 2. Wants more. More time in the gym. More information. More opportunities. 3. Knows that their best effort is enough. 4. Never complain. Never whine. Never make excuses.

CFM Upcoming Events

Lurong Summertime Challenge Starts Today Monday, May 14th! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details.

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!

Thursday, May 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- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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)

For Time:
25 Pull Ups
50 Cal Row
100 OHS (45/35)
50 Box Jumps
25 Pull ups

Post time for the WOD. Ex: 12:48 Rx

And coming tomorrow…

“Summertime Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Power 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

MON 05.14.18 Lurong Challenge Begins!! Read More »

Ellen

CFM Upcoming Events

Registration for Lurong Summertime Challenge this week!! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 14th.

**Save the date**
Saturday, May 19th: CFM 6th Anniversary!!

Thursday, May 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- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Hang Squat Clean
Build to Heavy Single

B. AMRAP 8
3 Hang Squat Clean (115/85)
3 Toes to Bar
6 Hang Squat Clean
6 Toes to Bar
9 Hang Squat Clean
9 Toes to Bar

Increase by 3 reps each round

Post load hang squat clean and reps for the AMRAP.
Ex: 275#, 112 Rx

And coming tomorrow…

A. For Time:
400m Run
40 DB Snatches Alt (50/35)
400m Run

B. Snatch
3-3-3-3
Work to a heavy 3 rep for the day

Post time for the WOD and load for snatch. Ex: 6:21 Rx, 160#

MON 05.07.18 Read More »

Brasher

Today’s schedule

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

Workout of the Day (WOD)

A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post time for the WOD. Ex: 14:30 Rx.

And coming tomorrow…

A. Sumo Deadlift
8-6-4-2-8
Accumulate 30 seconds of Hollow hold after each set of sumo deadlift

B. AMRAP 8
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 KB Swings (53/35)

Post load for Final set of Eight Sumo Deadlifts, and rounds plus reps for the WOD:
Ex. 405, 3+45 RX

THUR 05.03.18 Read More »

Stacy

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Tax Day
10 Rounds:

30 seconds Max Toes to Bar
30 seconds Rest
30 seconds Max Ring Dips
30 seconds Rest
30 seconds Max Deadlifts (body weight)
30 seconds Rest
30 seconds Max Handstand Push Ups
30 seconds Rest

Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx

And coming tomorrow…

A. Rope Climbs
10 min to complete
4-4-4

B. For Time:
400m Run
20 Chin Ups
40 Box Jumps (24/20)
20 Chin Ups
400m Run

Post time for the WOD. Ex 10:12 Rx

TUES 04.17.18 Read More »

Alex B. Sandbag plus Kettlebell Carry

Today’s schedule

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- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“A. Deadlift: 5 rep max

B. “Adrian”
7 Rounds For Time [20 Minute Time Cap]:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (m = 20/24/30, w = 16/20/24)

Post load for deadlift and time for WOD. Ex: 405#, 15:50 L3.

And coming tomorrow…

2 Rounds For Time [18 Minute Time Cap]:
400m Run
40ft Handstand walk
400m Run
30 Pistols

Post time to complete WOD. Ex: 16:12 Rx

TUES 03.06.18 Read More »

Watching the Open at FNL!

Today’s schedule

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 18.1!

Workout of the Day (WOD)

18.1
Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars**
10 dumbbell hang clean and jerks (m = 20/35/50, w = 10/20/35)
14/12 cal row

**Scaled (L2) hanging knee raise, (L1) situps.

Post rounds + reps completed. Ex: 10+20 Rx

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
5 Rounds

200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Burpee couplet with 1 partner working at each station and then switching.

Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 L3.

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: 8 rounds of 20 seconds work, 10 seconds rest
Reverse Lunge Steps
Situps (Rx+ = GHD situps)
Kettlebell Swings (24/16 kg)

Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 68, 76, 84 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

FRI 02.23.18 Open 18.1 Read More »

Marvin, Jay, and Damon

Today’s schedule

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- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Toes to the Sky”
For Time [13 Minute Time Cap]:

Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**

**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar

L2
Front Squats (95/55)
Anchored Leg Raises

L1
Front Squats (75/45)
Situps

Post time to complete the WOD. Ex: 7:25 L3

And coming tomorrow…

A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)

B. 3-Way Hamstring Stretch

Score time for the WOD. Ex: 13:20 Rx.

TUES 02.06.18 “Toes To The Sky” Read More »

Leah performing toes to rings

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge today, Thursday 12/28 at 11:59pm!! Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Today’s schedule

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

Workout of the Day (WOD)

2 Rounds For Time [34 Minute Time Cap]:
800m Run
30 Pull-ups
30 Front squat (m = 65/95/115, w = 45/65/85)
30 Toes-to-bar
30 Power clean (m = 65/95/115, w = 45/65/85)

Post time for the WOD. Ex: 21:34 L3.

And coming tomorrow…

A. Thruster: 1-1-1-1-1. Increasing.

B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.

THUR 12.28.17 Early Registration For 2018 Lurong Nutrition Challenge Read More »

Scroll to Top