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2016 Reebok CrossFit Games - The countdown begins!!

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Trainer - Suzie Weirick

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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

Optimism is the foundation of courage.



September 27, 2014 - Lurong;0)

CrossFit Classes
Wednesday October 19, 2016
515, 830 am and 6 pm
Open Gym 615-800 am and 4-6 pm
Calisthenics 700 pm

WOD

Every 90 seconds, for 15 minutes (5 sets) alternate between:
– 10 Front rack reverse lunges – Heavy as form allows
– 60 seconds of HSPU for max reps

3 rounds for time:
15 Toes to bar
15 Box jumps 24/20
15 Kettlebell swings 70/55

 


 


Excuses will always be there for you, opportunity won’t.



2014 CF Open - Wod #4

CrossFit Classes
Tuesday October 18, 2016
430 CrossFit
530 Mobility
600-730 Open Gym

WOD

10 minute AMRAP:
10 Power cleans 155/105
10 Burpees over the bar
10 C2B Pull-ups

Strength – Stiff Leg Deadlifts

3 set of 5 @ tempo 3311

 


 


If you don’t practice you don’t deserve to win.



CrossFit Classes
Monday October 17, 2016
515, 830 am and 430, 600 pm
Open Gym 615-800 am
700 Calisthenics

WOD

2 Rounds for Time:
Opens
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

 


 


Don’t let yesterday take up too much of today.



Thanks for always having my back.
I love you - googleplex and beyond.

CrossFit Classes
Friday October 14, 2016
8:30 am
Open Gym 615-800 am

WOD

Take 15 Minutes to get 1 Rep Max Power Clean

Then:

4 rounds, not for time of:
60 feet OH Bar Carry
60 feet Farmers carry HEAVY!!!!

Saturday October 15, 2016
7:30 Super Strength
8:30 am Lurong Make-up WOD
9-10:00 am Lurong Team WOD

Sunday October 16, 2016
9:00 am Mobility
9:30 am CrossFit
NO YOGA

WOD

In teams of 3 – 12 minute AMRAP
Athlete 1: 200m Run
Athlete 2: AMRep of dumbbell hang clusters
Athlete 3: AMRep of burpee

*When athlete 1 returns from the run, everyone switches station
*Score is total clusters + total burpees

 


 


Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.



Jim and I would love it if you all could attend a gym meeting today (Thursday) at 5:45 pm. We have some news to share with you. Thanks so much.

CrossFit Classes
Thursday October 13, 2016
515 am and 430, 600 pm
Endurance 700 pm

WOD

Every 90 seconds, for 12 minutes (8 sets):
Hang snatch + Snatch
*Pause for 3 seconds on the catch position of each snatch

Then:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

12 Calorie row
12 Burpees over the rower

*Each round should be a sprint!


Endurance 7:00 pm

WOD

8 Minute AMRAP
8 KB Swings
8 Sit Ups

8 Minute AMRAP
8 Push Press
8 Burpees

8 Minute AMRAP
8 Push Ups
8 Cals On AD/ Rower

5 Minute Break Between Efforts

 


 


If plan A doesn’t work, the alphabet has 25 more letters!



Wod15.3 of the Reebok Cf Open ... We've come a long way since then CFM!!

Wednesday October 12, 2016
515, 830 am and 6 pm
Open Gym 615-800 am and 4-6 pm
Calisthenics 700 pm

WOD

Every 3 minutes, for 15 minutes (5 sets):
20 Walking lunge with sandbag in a bearhug hold

3 x 5 minutes on : 5 minutes off
6 Sandbag (or stone) ground to shoulder, alternate shoulder each rep
10 Burpees over the sandbag (or stone)

In your 5 minutes ‘rest’, complete a 800m run

 


 


We cannot become what we want by remaining what we are.



CrossFit Classes
Tuesday October 11, 2016
430 pm CrossFit
530 pm Mobility
600 - 730 Open Gym - make up Lurong wod

WOD

5 minute AMRAP:
50 Wall balls 20/14
Then, AMRAP
12 Sumo deadlifts 115/95
12 Pull-ups

Rest 5 minutes

A2) 5 minute AMRAP:
35 Wall balls 20/14
Then, AMRAP:
9 Sumo deadlifts 135/115
9 Pull-ups

Rest 5 minutes

A3) 5 minute AMRAP:
20 Wall balls 20/14
Then, AMRAP:
6 Sumo deadlifts 155/135
6 Pull-ups

Deadlift Guidance
The weight for A1 should be light, for A2 moderate, and A3 moderate to heavy – Modify loads as needed

 


 


If the plan doesn’t work, change the plan, not the goal.



CrossFit Classes
Monday October 10, 2016
515, 830 am and 430, 600 pm
Open Gym 615-800 am
700 pm Calisthenics

WOD

9 Minute AMRAP

12 Toes to Bar,
9 Snatches,
6 Box Jump Overs,
3 Ring Muscle Ups.

See the scaling requirements for each level and division (Will be posted at gym on Monday)

 


 


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