CrossFit Michiana
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CrossFit Michiana
CrossFit Michiana
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Trainer - Cathy Anderson


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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It’s just you against you.

Seriously...this picture melts my heart.

CrossFit Classes
Thursday September 29, 2016
515 am and 430, 600 pm
Endurance 700 pm


In 10-12 Minutes complete 2 rounds:

3 Back squat @ 85-90%
5/5 Landmine rows @ tempo 3131
Rest as needed between movements/rounds


For time:
800m Run, then
3 rounds of:
30 Double unders
20 Kettlebell swings 70/55
10 Handstand push-ups

Time cap: 15 min


6-Minute Time Cap

BUY IN - Med Ball Partner Situps X 20 - Each Athlete performs 10, passing ball to partner with each rep.

One Athlete working at a time:

10-Yard Walk/Run w/Medball (20/14)
+ 10 Wall Balls
+ 10-Yard Walk/Run w/Medball Back to Partner...

Switch Partners - 4 Rounds Each

1 minute rest:

Followed By:

In 4 Minutes ...
Maximum Power Snatches (95/65)

2 minute rest:

250-meter row WHILE partner completes 60 double-unders or 120 single-unders - then switch one time and repeat.

4-minute time cap




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