May 2015

Hold on, and when you think you need to drop, hold on 15 seconds longer.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.

B. 10 minutes as many rounds as possible (AMRAP):
5 Pullups
9 Burpees
12 Kettlebell Deadlift (32/24 kg)

Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.

And coming Saturday…

Team Randy + Tommy V
Teams of 2 or 3 [22 Minute Time Cap] Complete for Time:
75 Power Snatch (75/55)
Partner Pushup Position Plank Hold

15 Rope Climbs**
Partner Dead Hang Hold

45 Thrusters (115/75)
Partner Bottom Air Squat Hold

**Wear long socks or pants to protect your legs for rope climbs. Without long socks or pants rope climbs are not allowed.

All reps are team totals. For team of 2 only one person working at a time. While one person is working the other person must be in a static hold. For teams of 3, one person must be in a static hold for the entire workout. 3 tandem burpee penalty for coming out of hold.
Rx+ = Wall Handstand Hold, Chin-over Bar L-sit Hold, Bottom Pistol Hold.

Post time to complete WOD. Ex: 14:17 Rx.

Saturday Schedule

8:45a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Tom
No yoga today

Sunday Schedule

10a: All Levels CrossFit- Tom
11a: Open Gym- Tom

FRI 05.15.15 Atlantic Regional! Read More »

Today is CFM’s 3rd birthday!

Thanks to the entire CFM community for training with us over the years.
Whether you joined recently, or back in May of 2012, THANK YOU for building the CFM community.
We’ve enjoyed coaching you, PR-ing with you, suffering through grueling WODs together and just helping Midtown Atlanta become a fitter community.

There’s a lot of CrossFit action happening throughout our Anniversary weekend, and we hope you can join us for some of the fun starting right here at CFM tonight for the Anniversary party.
Join us in the back parking lot anytime between 6 & 9p for some food, drinks and good times.
Special thanks to the team at Midtown Life Studio for helping throw the shindig… they’ll be hanging out to do posture evaluations and answer any questions you have about chiropractic care.

This weekend Atlanta hosts the CrossFit Games Atlantic Regionals qualifier… the top finishers will represent our region in July at the CrossFit Games in California. CFMers are meeting at the box Fri at 9a to go watch the action, and again Sat at 9:30a. Post in the Facebook members group if you want to join us.

AND Sunday, CFM is co-hosting the Regionals After Party at CrossFit North Atlanta in West Midtown. Tickets are still available OR you can also register to volunteer. Visit GaAffiliateAlliance.org for more details, tickets or volunteer registration.

SEE YOU THIS WEEKEND!

#TBT to our Opening Day blog picture of Dan & Lis handstanding outside the original CFM.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
6-9p: CFM 3rd Anniversary Party!!

A. JumpNrope:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Muscle Ups)
40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups
30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups

Post speed singles and double under reps and time for WOD. Ex: 92, 104, 10:12 Rx+

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.

B. 10 minutes as many rounds as possible (AMRAP):
5 Pullups
9 Burpees
12 Kettlebell Deadlift (32/24 kg)

Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.

THURS 05.14.15 Happy Birthday CFM! Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
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- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)

B. Rep Rounds For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Clean (m = 135/155, w = 95/105)

Post load for clean and time for WOD. Ex: 230#, 8:45 Rx+

And coming tomorrow…

A. JumpNrope:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

Post speed singles and double under reps and time for WOD. Ex: 92, 104, 10:12 Rx+

WED 05.13.15 Read More »

Matt C. with some front rack mobilization.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Richard
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard

Workout of the Day (WOD)

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
21 Calorie Row
16 Box Jumps (24/20”)
10 Sledgehammers
3 Handstand Wall Climbs

Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.

And coming tomorrow…

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)

B. Rep Rounds For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Clean (m = 135/155, w = 95/105)

Post load for clean and time for WOD. Ex: 230#, 8:45 Rx+

TUES 05.12.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 5 Rounds
4 1-arm Kettlebell Overhead squats (16/8kg) Left Arm
4 1-arm Kettlebell Overhead squats (16/8kg) Right Arm
30 Situps

Post load and reps for squat and time for WOD. Ex. 335#, 8 reps, 12:10 Rx.

And coming tomorrow…

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
21 Calorie Row
16 Box Jumps (24/20”)
10 Sledgehammers
3 Handstand Wall Climbs

Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.

MON 05.11.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

And coming Saturday…

“Sprint to the End”
4 Rounds (3 minutes per round)
200m sprint
3 Clean & Jerk (m = 135/95, w = 95/65)
3 Bar facing burpees
As many as possible 50m shuttle sprints in remaining time.
Rest 3 minutes between rounds

Score total distance completed in shuttle sprints. Count every 10m interval. Ex: 840m.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 05.08.15 Read More »

Way to finish that last set. David and Brandon partner WOD.

Today’s schedule

Workout of the Day (WOD):

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 7 Rounds
7 Toes to bar
11 Kettlebell Swings (24/16 kg)
15 Double Unders

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

And coming tomorrow…

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

THUR 05.07.15 Read More »

Getting the WOD started with kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 5 Rounds
5 Ring dips
7 Hang squat clean (95/65)
9 Box Jump overs (24/20”)

Post max load for hang squat clean and time for 4 rounds. Ex: 175#, 7:13 Rx

And coming tomorrow…

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 7 Rounds
7 Toes to bar
11 Kettlebell Swings (24/16 kg)
15 Double Unders

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

WED 05.06.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard