FRI 09.09.16 Lurong Kickoff Party!!

Bend and Flexy!
Bend and Flexy!

Upcoming CFM Events

Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 5:30am-8am and 3:45-8pm. Dunk Truck at CFM for body composition testing!!
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.

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

Workout of the Day (WOD)

A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).

B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).

C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)

**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

Lurong Kickoff Party

Lurong Kickoff Party Saturday, September 10th!! This Saturday we have an information session for Lurong and will be announcing the teams for the 7-week Fall Nutrition and Fitness Challenge. At 9:30am we’ll meet to discuss Lurong and our team format as well as take measurements for CFM members and Lurong Participants. See below for the class schedule for Saturday. Click here to learn more and register: select CrossFit Midtown.

The Championship Challenge combines diet, fitness, and accountability for the CrossFit community. Click here to unleash your inner Champion!
The Championship Challenge combines diet, fitness, and accountability for the CrossFit community.
Click here to unleash your inner Champion!

Schedule of Classes
8:30am Gym Opens — Michael
9-10am Open Gym — Travis
9:30-10am Lurong Information Session
**Starting weight & measurements
**Review of Lurong Events Calendar
**Team Roster Announcement (Members, Captains, Coach Adviser)
**Selection of Team Heroes (Justice League Theme).
10-11am Team WOD “Deadshot” (Open to all CFMers!!) — Travis
11am-12pm Open Gym/Food samples catered by Fresh N Fit Cuisine — Travis
12:15pm Yoga — Monica

And coming Saturday…

“Deadshot” [30 Minute Time Cap]

Teams of 5
Complete 5k Row
Team members may alternate rowers as often as they like. While 1 team member is rowing the other teammates will complete the following:
10 Rounds
15 D-ball Deadshots**
20 AbMat Situps

All distances and rounds and reps are team totals. 1 person working at a time on the row while 1 person at a time is working on the rounds of deadshot and situps. Teams may partition the row, rounds, and reps any way. Time is complete once both the row and 10 rounds are finished.

**Levels for Deadshots
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft

Post time to complete the WOD. Ex. 21:21 Rx.

Saturday Schedule

9a: Open Gym- Travis
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Monica Miller. 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

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