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Partner WOD

Ellen

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 15-12-9-6-3 Rep Rounds for Time [15 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Burpees
45 Double Unders

Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.

And coming Saturday…

Partner WOD
20-18-16-14-12-10 Rep Rounds [24 Minute Time Cap]:

Power Clean (m = 95/135/185, w = 65/95/125)
Toes to bar
10-9-8-7-6-5 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 23:10 L2.

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

9a: Crossover Symmetry Workshop- Anthony
10a: Crossover Symmetry Workshop- Anthony
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility- Michael

CFM Upcoming Events

Early Registration for Lurong Summertime Challenge this week!! Register early before Monday, April 24th and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM Members for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

FRI 04.21.17 Read More »

Dez and Patrick

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. 500m Row For Time.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
5 Goblet Squats
10 Russian Kettlebell Swings
15 Abmat situps
(m = 16/24/32, w = 12/16/24)

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.

And coming tomorrow…

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 15-12-9-6-3 Rep Rounds for Time [15 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Burpees
45 Double Unders

Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.

CFM Upcoming Events

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM Members for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

THUR 04.20.17 Bring-A-Friend Day!! Read More »

Lauren happily warming up her double unders!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Power Clean: Complete 5 sets of 2 reps. 70-75-75-80-80. This is not touch and go. Reset after each rep. Complete 1 set every 3 minutes.

B. 3 Rounds For Time [15 Minute Time Cap]
12 Power Cleans (m = 65/95/135, w = 45/65/95)
12 Pullups (L2/L3+ = C2B)
12 Jerks (m = 65/95/135, w = 45/65/95)
12 Situps with D-ball (20/15)

Post load for clean and time for the WOD. Example 240#, 11:20 L3

**For L1/L2 step ups permitted.

Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+

And coming Saturday…

“Calvin & Hobbes”

Partner WOD
12 Rounds [24 Minute Time Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.

All rounds and reps team totals. Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 23:10 L2

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Yoga- Lana

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM for $10.

Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

FRI 04.14.17 Read More »

David

Today’s schedule

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

Workout of the Day (WOD)

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Teams of 3: Partners complete full rounds and switch.

20 Minute AMRAP
7 Kettlebell Swings (m = 20/24/32, w = 12/16/24)
7 Box Jumps (m = 16/20/24, w = 12/16/20)
7 Burpees
100m Sprint

Post weight of sled pull and team total of rounds and reps completed in AMRAP. 100m = 1 rep.
Ex: 180#, 12 L3.

And coming tomorrow…

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 Pushups
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (200#) Rx

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 04.12.17 Read More »

“Lift all the weights. Eat all the cookies.” Amanda

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Double Unders: 1 Minute Max Reps

B. “Down Under” [25 Minute Time Cap]
3 Rounds:
50 Double-unders
20 Wallballs**

50/40 Calorie Row

2 Rounds:
50 Double-unders
20 Wallballs

35/30 Calorie Row

1 Round:
50 Double-unders
20 Wallballs

20/18 Calorie Row

**Wallballs Levels (L1/L2/L3)
(m = 10# to 9ft / 14# to 10ft / 20# to 10ft, w = 6# to 9ft/10# to 9ft/14# to 10ft)

Post reps for Double Unders and time for WOD. Ex: 108, 18:10 L3.

And coming tomorrow…

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Teams of 3: Partners complete full rounds and switch.

20 Minute AMRAP
7 Kettlebell Swings (m = 20/24/32, w = 12/16/24)
7 Box Jumps (m = 16/20/24, w = 12/16/20)
7 Burpees
100m Sprint

Post weight of sled pull and team total of rounds and reps completed in AMRAP. 100m = 1 rep.
Ex: 180#, 12 L3.

Upcoming CFM Events

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

TUES 04.11.17 Read More »

Pre-workout strategy session with Casey, Coach Anthony, and Lauren!

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift In 15 minutes work up to a 5 rep max.

B. Teams of 2:
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift (365/310/265)
20 Bar-facing Burpees
30 Situps

All rounds and reps are team totals. Rounds and reps may be partitioned any way. Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.

Post load for deadlift and time for WOD. Ex: 410#, 9:48 Rx

And coming tomorrow…

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

Upcoming CFM Events

Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 04.05.17 Read More »

Amanda practicing pistols elevated on a box

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

“Open WDO 17.5”

10 Rounds For Time [18 Minute Time Cap]:
9 Thrusters (95/65)*
35 Double Unders**

*Scaled weight (65/45), L1 weight (45/35)
**Scaled Single Unders

Post time to complete the WOD. Ex: 12:50 Rx.

And coming Saturday…

Partner WOD, Teams of 2-3

10 Rounds
300m

While partner is running complete AMRAP of:
8 Pullups
10 Power Clean (m = 75/115/155, w = 55/85/105)
12 AbMat Situps

At 3, 2, 1… go, 1st partner starts on 300m run and other partners begin the AMRAP with 1 person working at a time. Teams may partition the rounds and reps any way. All reps are team totals. Once 1st partner finishes 300m run they tag the next person to go run to start 2nd round of 300m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 3000m and total rounds and reps completed in AMRAP. Example: 14:21, 19+23 L2 Team of 3

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Michael Click here to reserve

FRI 03.24.17 OPEN 17.5 & FNL!! Read More »

Predictions for 17.5? See below!! Tom, Jonathan, and Stacy flying through Double Unders.

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
Rest 3 minutes
4 Rounds:
10 Air Squats
10 AbMat Situps
10 Slam Balls (20/15)
10 Slam Balls Passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow…

17.5: PREDICTIONS

9-10 Minute Time Domain

Movements:
Thrusters (95/65) or DB Thrusters (50/35) -Rx
(75/55) or Dumbbells (35/20) -Scaled
Double Unders -Rx
Singles -Scaled

Rep Scheme:
(1) Increasing Ladder
3-6-9-12-15-18-… Thruster
10-20-30-40-50-60-… Double Unders
OR
(2) Decreasing Reps for Time
27-21-15-9 Thrusters
100-75-50-25 Double Unders
OR
(3) Classic CrossFit AMRAP
30 Double Unders
15 Thursters

Upcoming Events

Friday, Mar 24th: Week 5 of the CrossFit Games Open Continues at CFM this week! We will be hosting exciting matchups of our coaches and top athletes along with the those at the top of the leaderboard for the scaled division.

We will have cold beverages and food…everyone is welcome to bring something to share. Please spread the word that we want everyone in the gym to enjoy FNL as we close out the open season with this event called “The Finale!” Doors open at 7pm and first heat kicks off at 7:30pm.

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him…as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.

THUR 03.23.17 Bring-A-Friend Day!! Read More »

Join us for Friday Night Lights & St. Paddy’s Day!!

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM today! We will be hosting a team event competition for Friday Night Lights this St. Paddy’s Day.

We will have guiness and green cider and some traditional cornbeef and cabbage…anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.

Thursday, Mar 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

Stewart & Amanda facing off in the team event of 16.4 last year!

Today’s schedule

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

Workout of the Day (WOD)

“Open WDO 17.4”

Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14) to (10/9ft)
55-calorie row
55 handstand push-ups

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10) to (9/9ft)
55-calorie row
55 hand release push-ups

L1
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (95/65)
55 wall-ball shots (14/10) to (9/8ft)
55-calorie row
55 incline push-ups (20”/24” incline)

Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked.

Post total reps completed and tie break time. Ex: 187, 10:51 Rx.

And coming Saturday…

Team WOD

In teams of 4 to 5 complete a 4 minute AMRAP each station:
90/70# Prowler Push
180/135# Sled Pull
45/25# Plate Carry
Rest 1 minute between each station

(25m = 1 rep for each movement)

At 3, 2, 1… go, The first person on the team pushes the prowler. Teams may partition the distance any way and each time the prowler passes 25m that equals 1 rep. At 4 minutes the team rotates to the next station. At most two athletes may push the prowler. At the 2nd station, two athletes may pull the sled and at 3rd two athletes may carry the plate at a time. The course for each movement is 50m down and back = 100m total = 4 reps.

Post total reps completed from each movement and score overall total. Ex: 34, 46, 52 = 132 Rx

Head down and grind team workout on Saturday

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Michael Click here to reserve

FRI 03.17.16 Open 17.4, FNL, and St. Paddy’s!! Read More »

Amanda on a set of overhead squats

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

Open WOD “17.3”

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
**Prior to 12:00, 3 rounds of:*
8 chest-to-bar pull-ups
4 squat snatches (185/135)
**Prior to 16:00, 3 rounds of:*
9 chest-to-bar pull-ups
3 squat snatches (225/155)
**Prior to 20:00, 3 rounds of:*
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

Scaled
Jumping Chin-over-bar Pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155
Women use 35-55-65-75-95-105

L1
Jumping Chin-over-bar Pull-ups
Power Snatch (Ground-to-overhead any way)
Use Scaled Weights

Group Class Scaling options for C2B pullups: pullups 1:1, Jumping Chin-over-bar Pull-ups 1:1.

Post time to complete the WOD or total reps completed before time cap.
Ex: 87 Rx.

And coming Saturday…

Partner WOD
For Time [28 Minute Time Cap]:

Open: 50 Cal Row + 50 V-ups**

Then… 5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Double Sandbag Carry (90/50#)

Close: 50 Cal Row + 50 V-ups**

All reps and distances are team totals. At 3,2,1…go 1st partner starts on the Row while the other begins V-ups. Athletes must switch rower every 10 cal but may partition the V-ups anyway. Only 1 partner working on V-ups at a time. Once the 50 cal and 50 V-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as the sandbags are carried the entire time in which athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.

**Rx+ = 100 Cal Row + 100 V-ups

Post time to complete the workout. Ex: 23:20 Rx

Saturday fun tossing around the sand bags!

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Michael Click here to reserve
2p: Weightlifting- Brianna

FRI 03.10.17 Open 17.3!! Read More »

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