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CrossFit Michiana
CrossFit Michiana
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2016 Reebok CrossFit Games - The countdown begins!!


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Trainer - Suzie Weirick


Thank you CFM athletes.  We love you!
Don’t be afraid to stand for what you believe in, even if that means standing alone.
Replace fear of the unknown with curiosity.
Perspective is everything.
You can’t live a positive life with a negative mind.
It’s Test Time Again! Lurong Retest # 2
Good things happen.
Believe you can and you are halfway there.
Optimism is the foundation of courage.
Excuses will always be there for you, opportunity won’t.
If you don’t practice you don’t deserve to win.
Don’t let yesterday take up too much of today.
Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.
If plan A doesn’t work, the alphabet has 25 more letters!
We cannot become what we want by remaining what we are.
If the plan doesn’t work, change the plan, not the goal.
It takes courage to let go of the familiar and embrace the new.
Believe in yourself a little more.
Don’t let idiots ruin your day.
SORE the most satisfying pain.
LIfe begins at the end of your comfort zone.
Body under construction, mind on a mission.
It’s just you against you.
Hustle beats talent when talent doesn’t hustle.
Progress is impossible without change.
Most of us spend too much time on what is urgent and not enough time on what is important.
The best way to predict the future is to invent it.
If you want to achieve greatness stop asking for permission.
Change is hard at first, messy in the middle and gorgeous at the end.
The pain you feel today is the strength you feel tomorrow.

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Testimonial - Athlete Profile:  Jonnai Mauch

Thank you CFM athletes.  We love you!

The earliest post I can find was on July 11, 2006:


July 11, 2006


Today was my first attempt at spreading the CrossFit Word around my department. A co-worker wanted to see what the hype was. All I can say is I wish I had my camera with me for this beautiful site.




Super-set each exercise for time. Reps are as follows: 21-15-9

Example: 21 reps of thrusters, jump onto the pull-up bar and knock out 21 reps, then 15 and 9 of both exercises. Stop the clock only after you finish the 9th pull-up.

Everything went well until he finished the 21st. rep on the pull-up...

That's when it all began. Jim had a vision to change see it in our mission statement hanging on the wall in the front lobby...

To do all the right things, for the right people, for the right reasons.

To treat everyone who walks into our doors as an athlete.

To teach our athletes new sports, athletic moves and exercises which will translate to daily activities.

To provide significant, measurable results through personalized training in a group setting through nutrition and proper human movement.

To dedicating ourselves to improving fitness for people of all shapes, sizes and abilities.

To bring out the athlete in you!

10 years, 3 months and 20 days later...we will be posting our final workout as CrossFit Michiana.

In this time we have met and worked with thousands and thousands of people from our bootcamps - Adventure, Elkhart General, Inova Federal Credit Union, Penn and MoRyde, to our students and sports teams - Street Kids Softball, Penn Boys Rugby, Penn Girls Rugby, Memorial Football, Bethel Basketball and Schmucker Fit Club - and our never ending circle of athletes that have passed through our doors on Dexter Drive and now on Faith Ave. Jim set out on a mission to change lives and he can lock the doors on Monday evening knowing that he has done exactly that. What he didn't realize was that he would create a family. People sharing a bond that you could only understand with people that were there doing the same thing you were doing, suffering like you were suffering.

If you have ever been an athlete of ours, please know that you have impacted our lives as much as you tell us that we've impacted yours. We are forever grateful for each and every person that has passed through our lives, some of you only a time or two and some of you for more years than we can count. Either way, you made us who we are today- we wouldn't be the same without knowing you.

Thank you to all of the people we have heard from past and present wishing us well in our future endeavors. We simply can't wait to see what God has in store for us next. We've already had doors opening that are just ready for us to go through.

So, this isn't good-bye - it's a hello to our new beginnings. We love you and wish you all health and happiness!

CrossFit Classes
Monday October 31, 2016
515, 830 am and 430, 600 pm
Open gym 615-800 am
Calisthenics 700 pm


Please tell me you saw this coming...



Thrusters 95/65



Don’t be afraid to stand for what you believe in, even if that means standing alone.

CrossFit Classes
Friday October 28, 2016
8:30 am CrossFit
Open Gym 615-800 am
6:00-7:00 pm Lurong Measures


2014 CrossFit Regional Event 6
(w. a partner)

For time:
50 Calorie row
50 Box jump overs 24/20
50 Deadlifts 175/115
50 Wall balls 20/14
50 Ring dips
50 Wall balls 20/14
50 Deadlifts 175/115
50 Box jump overs 24/20
50 Calorie row

The time cap at Regionals was 21 minutes as an individual, we’ll be kind and give you 25 minutes with a partner;0)

Saturday October 29, 2016
7:30 am Super Strength
8:30 am Mobility or Lurong WOD Make-up
9:00 am Final Lurong WOD Team Series

Sunday October 30, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga


In teams of 2, 18 minute AMRAP:
9 Burpee box jump overs 24/20
9 Sandbag squats
120' Sandbag carry

I go, you go. Complete Rounds.



Replace fear of the unknown with curiosity.

I believe I can fly....
This is the craziness that happens in Monday night calisthenics class.
Superman push-ups: Sure!!

CrossFit Classes
Thursday October 27, 2016
515 am and 430, 600 pm
700 pm Endurance


Strength – Box squat

6 x 3

12 minute AMRAP:
10 Burpees
20 Alternating reverse lunges with KBs or DBs in front rack 55/35
30 Double unders


Teams of 2


KB Swings
Jumping Lunges

* Every 4 min. 200M Sprint



Perspective is everything.

CrossFit Classes
Wednesday October 26, 2016
515, 830 am and 600 pm
Open Gym 615-800 am and 4-6 pm
Calisthenics 700 pm


Every 10 minutes, for 30 minutes (3 rounds), perform the following
500m Row
400m Run
50/35 Push ups

Each round is for time
Wear a weight vest if you are strong on the push-ups


100 Band pull aparts



You can’t live a positive life with a negative mind.

CrossFit Classes
4:30 pm CrossFit
5:30 pm Mobility
6:00 - 7:30 pm Open Gym


Strength – Push Press

In 15 minutes build to a 1 rep max

4 rounds for time:
20 Pull-ups
400m Run



It’s Test Time Again! Lurong Retest # 2

Branson Quote


Complete as many rounds and reps as possible in 8 minutes of:

5 Deadlifts
4 Hang power cleans
3 Front squats
2 Shoulder to overhead
1 Ground to overhead

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.


Level 3 Men 185/135/115
Level 3 Women 125/85/65
Level 2 Men 135/115/95
Level 2 Women 85/65/55
Level 1 Men 65/45/45



Good things happen.

Memorial Day Murph 2014...

CrossFit Classes
Friday October 21, 2016
8:30 am
Open gym 615-800 am


Every 4 minutes, for 16 minutes (4 sets) of:
Dumbbell bench press for max reps
Straight into….
Strict pull-ups for max reps. As soon as you drop off the bar the set is over.

8 minute AMRAP:
Max rep front squats 155/115
Every time you drop the bar run 100m

Saturday October 22, 2016
7:30 Super Strength
8:30 Mobility
9:00 am Lurong Team WOD

Sunday October 23, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga


Calorie row
Dumbbell Thrusters 45/35lb


60' Sled pull, arms only
Rest 60 seconds
30' OH barbell carry
Rest 60 seconds



Believe you can and you are halfway there.

CrossFit Creed No Baby Leave your Socks ON -- July 14, 2014;0)

CrossFit Classes
Thursday October 20, 2016
515 am and 430, 600 pm
700 pm Endurance


Take 15-20 minutes to build to a heavy single
*If you can perform a full squat snatch safely please do so, otherwise perform a power snatch

Every minute, on the minute, for 12 minutes:
Even minutes: 30 seconds of rowing for max meters
Odd minutes: 3 Snatch (power or squat) @ 70-80% of today’s heavy single


AMRAP in 8
100 M Sprint
10 Burpees

AMRAP in 12
200 M Run
10 Jump Squats
15 Pushups



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