Friday 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM on Saturday after morning classes.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)*
Burpees
Thursday 3/24:Today is Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Friday 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
Squat stretch mobility
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.4 Live Announcement at CFM
Workout of the Day (WOD)
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:
400m Run + 500m Row
500m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 250m Row
250m Row + 200m Run
20 Air Squats
Rest 3 minutes
3 Rounds:
20 Medball Passes (20/14) 6ft
20 Situps
20 Medball Slams (20/14)
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.
Friday 3/25:CFM Friday Night Lights 7-9pm. Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)
Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+
And coming tomorrow… 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:
400m Run + 500m Row
500m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 250m Row
250m Row + 200m Run
20 Air Squats
Rest 3 minutes
3 Rounds:
20 Medball Passes (20/14) 6ft
20 Situps
20 Medball Slams (20/14)
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.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2.
And coming tomorrow…
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)
Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+
Upcoming CFM Events
Friday 3/11:CFM Friday Night Lights 7-9pm. Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
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
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 7 minutes as many rounds as possible:
40 Double Unders
21 Kettlebell Swings (m = 24/32kg, w= 16/24kg)
12 Toes To Bar
Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 4+20 Rx+.
And coming tomorrow…
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2.
Upcoming CFM Events
Friday 3/25:CFM Friday Night Lights (FNL) “The Conclusion with 16.5 and 16.5a. Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friend’s spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM after morning classes 1:30-3:30pm.
Friday 3/18 & 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM on Saturday after morning classes.
Amanda K
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
Open 16.4
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
Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked.
Post total reps completed and tie break time. Ex: 202, 9:58 Rx.
Friday 3/18:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
What is the most important part of the Wallball Shot?
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Viewing 16.4 Live Announcement at CFM
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 2 Rounds of
In 8 minutes OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
8 Sumo-deadlift high pulls (m = 24/32, w = 16/24kg)
12 AbMat Situps
Rest 2 minutes
Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 Rx.
Friday 3/11:CFM Friday Night Lights 7-9pm. Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.
B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees
Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.
Post load for power clean and total reps for AMRAP. Ex: 210#, 95.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 2 Rounds of
In 8 minutes OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
8 Sumo-deadlift high pulls (m = 24/32, w = 16/24kg)
12 AbMat Situps
Rest 2 minutes
Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.
B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)
Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.
And coming tomorrow…
A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.
B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees
Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.
Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.
Upcoming CFM Events
Friday 3/11:CFM Friday Night Lights 7-9pm. Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
Stacy joined the CFM family in the summer of 2015 and will start full time this month. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a bubbly personality and a smile to class, and celebrates the hard, honest efforts of other members. Welcome to your new role at CFM, Stacy
Welcome to the CFM Team!
Name: Stacy Scobel How long coaching CrossFit? I started coaching in February of 2015. Day job: I’m the new Athlete Manager at CrossFit Midtown, and I’m looking forward to meeting all of the members! I also coach competitive gymnastics Athletic background/achievement: I competed in gymnastics for 6 years reaching level 10. I was also a competitive cheerleader at Georgia College and State University. During my time at GCSU, our team won 2 conference titles and placed 2nd at nationals twice. After college, I did the normal “globo gym” thing for a few years before being introduced to CrossFit. How long doing CrossFit: A total of 3ish years. I have been doing CrossFit since fall of 2011 but there was a year or so hiatus in there. I’ve been back since summer of 2013 and loving every minute (okay, maybe not EVERY minute….) Favorite CrossFit movement: Bar muscle ups or any Olympic lift. Opposite ends but I love both! It’s exciting to see how much improvement overall with technique and strength I’ve made since I started CrossFit Favorite movement to coach: anything gymnastic-y, especially handstands. I love seeing people improve their gymnastics side of CrossFit! What do you enjoy about coaching: Helping people achieve their goals. It’s so exciting and rewarding to see people lift a certain weight or get a skill they never thought they could do In my spare time I enjoy: Sleeping, eating, adult league sports (kickball, softball), patios and the park Favorite quote: “Comparison is the thief of joy” Advice to new CrossFitters: Don’t compare yourself to others in the gym. You should strive to be better than YOU every day. And don’t take yourself too seriously, it’s not the end of the world if you have to scale a workout (slow, steady progress and small victories are better than injuries!)
Coach Stacy
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- 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. Shoulder Press: In 15 minutes work up to a 5 rep max.
B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)
Post load for press and time for WOD. Ex: 165#, 10:25 Rx.
And coming tomorrow…
A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.
B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)
Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.
