thrusters

Upcoming CFM Events

Saturday 4/2:Open House & Completion of the Open BBQ at CFM 1:30-3:30pm.

Today’s schedule

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

Workout of the Day (WOD)

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (275/185)
9 Wall ball shots 10ft target (20/14)

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 Rx.

And coming tomorrow…

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

WED 03.30.16 Read More »

CFM Events

Friday 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM on Saturday after morning classes.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

Open 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)*
Burpees

*Scaled weight (65/45)

Post time to complete the WOD. Ex: 14:50 Rx.

And coming Saturday…

Team WOD:TBA!

Namaste
Click here to reserve your spot for yoga

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

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 03.25.16 Open 16.5 is 14.5!! Read More »

"You did great! Now just keep it going because you have 1 more round." Chris, Nipun, and Coach Travis — “You did great! Now just keep it going because you have 1 more round.” Chris, Nipun, and Coach Travis

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Thruster: In 15 minutes work up to a heavy single

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (95/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx.

And coming tomorrow…

A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.

B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Try for as many reps as possible of EACH exercise, not just total score.

Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx

TUES 01.12.16 Read More »

Coach Travis rounding up the Saturday morning class

Today’s schedule

Workout of the Day (WOD)

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

And coming tomorrow…

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

****Wear long socks or pants to protect your shins when climbing rope.

Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx

TUES 01.05.16 Read More »

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- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Thrusters: In 15 minutes work up to a 2 rep max.

B. 10 Minute AMRAP
Climbing Ladder for 10 Minutes:
3 Thrusters (95/65), 3 Chest to Bar Pullups
6 Thrusters (95/65), 6 Chest to Bar Pullups
9 Thrusters (95/65), 9 Chest to Bar Pullups
Continue to add 3 repetitions per round until the 10 Minute Cap.

Post load for Thruster and total reps for WOD. Ex: 210#, 104 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

MON 12.21.15 Read More »

Lauren and Sarah box jumps timed together

Today’s schedule

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#)

WED 10.28.15 Read More »

Before and after all classes on Monday try free SFH samples and learn about proper workout nutrition and supplementation.

CFM Fall Lurong Living Championship Challenge

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.

Enter Caption Here — The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to make a change starting next week!

Monica, Maria, and Patrick on Tabata intervals on the rower. Feel the burn.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

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.

And coming Saturday…

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time and partners must tag when switching out who is working. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Post time for WOD. Ex: 10:15 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

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 09.11.15 Lurong Challenge Starts Monday + SFH Sampling Read More »

Keep up the good work! Partner WOD from Saturday.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…

“2008 CrossFit Games Workout B”

5 Rounds [7 Minute Time Cap]
5 Deadlift (m=135/225/275, w=95/135/185)
10 Burpees

The next Lurong Living Championship Pre-Challenge Prize WOD has been posted: http://challengeseries.lurongliving.com/champ15/blog/announcements/performance-contest-release-surprise-wod

The weights are Level 1, 2, and 3 respectively and how the competition will be scaled for all future workouts. The highest score in Level 1 would be weighted higher than the lowest score in level 3. This way athletes can choose week to week how they’d like to perform a given workout. The goal is to move well at your level: strength, work capacity, and movement proficiency.

Post your time for the WOD and level. Ex: 4:52 L1

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

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 08.28.15 Read More »

Lined up for a 200m sprint before the start of the WOD

31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. 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. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.

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: Power Lifting- Michael

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 120/155, w = 85/105)
12 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 5×3 1/2 pullup segmented + negatives, 41, Rx

And coming tomorrow…Bring-A-Friend Day!!

This week we have a partner WOD for 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.

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 Medball Deadlift (20/14)

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.

WED 07.22.15 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [16 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Barbell Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press. Post time to complete rep rounds. Ex: 155# 8 reps, 8:14 Rx.

And coming tomorrow…

A. Cleans: In 15 minutes Clean 6 sets 1 rep workups.

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+

ANT-MAN Weekend and Monday Schedule

Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown

WED 07.08.15 Read More »