WOD

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
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- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

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.

And coming tomorrow…

A. Box Jumps: Complete 5 sets of 3 working up in height.

B. “Up and Over” [13 Minute Time Cap]:
3 Rounds
5 Burpee Chest to Bar Pullup (L2/L3+ = 5 Ring Muscle Ups)
10 Power Snatch (m = 65/95/115, w = 45/65/85)
20 Box Jump Overs (m = 20/24/30, w = 12/20/24)**

**For L1/L2 step ups permitted.

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

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!!

THUR 04.06.17 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

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 »

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- Brianna
6p: All Levels CrossFit- Brianna
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: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. “Middle Road” [15 Minute Time Cap]
Open: 400m Run
5 Rounds of
15 Slamballs (20/15)
10 Toes to Bar
Close: 400m Run

Score total DUs part A. and time for the WOD. Ex: 212, 9:50 Rx.

And coming tomorrow…

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

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

Upcoming CFM Events

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.

TUES 04.04.17 Read More »

Short drop under the bar to receive a power clean

Lurong Summertime Challenge

Early Registration for Lurong Summertime Challenge begins today at 2:00 PM. 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.

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- Brianna
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Push Press: 5 sets of 2 reps. Working up to a heavy set of 2.

B. 12 minute AMRAP
40 Air Squats
25/20 Cal Row
10 Push Press (m = 65/95/135, w = 45/65/95)

Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 3+49 L2.

And coming tomorrow…

A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. “Middle Road” [15 Minute Time Cap]
Open: 400m Run
5 Rounds of
15 Slamballs (20/15)
10 Toes to Bar
Close: 400m Run

Score total DUs part A. and time for the WOD. Ex: 212, 9:50 Rx.

MON 04.03.17 Lurong Summertime Challenge Early Registration Today! Read More »

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)

A. Back Squat: In 15 minutes working up to a 3 rep max.

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.

And coming Saturday…

CFM Closed Saturday

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! CrossFit Midtown will be closed on Saturday. Please join the CFM Staff as we workout and do yoga in remembrance.

Saturday Schedule

9a: Doors open at CrossFit Atlanta
10a: RichBoFlex Partner WOD
11:30a: Yoga
12:30p: Presentation to honor Richard

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12p: CFM Open BBQ!

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!

Upcoming Events

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.

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.

FRI 03.31.17 Open BBQ Sunday! Read More »

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: Weightlifting- Anthony

Workout of the Day (WOD)

A. Push Jerk: 3-3-3-3. 70-75-80-85%. Working up to a heavy set of 3. Rest 2-3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of Part A.)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

And coming tomorrow…

A. Back Squat: In 15 minutes working up to a 3 rep max.

B. 12 Minute AMRAP
12 Burpees
12 Pullups (Rx+ = C2B)
12 Slamballs (20/15)

Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.

Upcoming Events

THUR 03.30.17 Read More »

Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

“Triple Threat”
4 minutes AMRAP
5 Deadlift (m = 135/185/275, w = 95/135/185)
9 Wall ball shots (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)

3 minutes REST

3 minutes AMRAP
7 Thursters (m = 45/75/95, w = 35/55/65)
7 Kettlebell swings (m = 16/20/24, w = 8/12/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 L3.

And coming tomorrow…

A. Push Jerk: 3-3-3-3. 70-75-80-85%. Working up to a heavy set of 3. Rest 2-3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of Part A.)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

WED 03.29.17 Read More »

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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

Post load and reps for pullups and time for WOD. Ex: 55#, 7 reps, 12:40 Rx.

And coming tomorrow…

“Triple Threat”
4 minutes AMRAP
5 Deadlift (m = 135/185/275, w = 95/135/185)
9 Wall ball shots (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)

3 minutes REST

3 minutes AMRAP
7 Thursters (m = 45/75/95, w = 35/55/65)
7 Kettlebell swings (m = 16/20/24, w = 8/12/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 L3.

TUES 03.28.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4

B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar

Post load for front squat and time for WOD. Ex: 210#, 8:20 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

Post load and reps for pullups and time for WOD. Ex: 55#, 7 reps, 12:40 Rx.

Upcoming Events

MON 03.27.17 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