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Category Archives: WOD

TUES 04.02.19

By | WOD, Yoga | No Comments

Kevin


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (m = 95/155/205, w = 65/105/135)
10 Pull-ups (L+ = C2B)

B. 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold (Rx+ = Fat Grips)

Post time for the WOD and total DUs part B. Ex: 9:50 L3+, 212 Rx+.

And coming tomorrow...

A. Crossover Symmetry:
1. Hip Halo Activation
2. Shoulder Activation

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post time for WOD. Ex: 9:48 L3


CFM Upcoming Events

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (21 for Gold Members and 14 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

MON 04.01.19

By | WOD | No Comments

Alyssa on a pause box squat


CFM Upcoming Events

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat:
4 sets of 3 reps at 82%

Work sets same weight for all sets
Complete 1 set every 4 minutes E4MOM

B. AMRAP 3
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row
Rest 3 Minutes
12 Burpees Over Erg
10/8 Cal Row

Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx


And coming tomorrow...

A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (m = 95/155/205, w = 65/105/135)
10 Pull-ups (L+ = C2B)

B. 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold (Rx+ = Fat Grips)

Post time for the WOD and total DUs part B. Ex: 9:50 L3+, 212 Rx+.

FRI 03.29.19

By | Events, Partner WOD, WOD, Yoga | No Comments

Kelly holding the bottom of a box squat


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

E5MOM 20 (4 Rounds)
500/400m Row
12 Snatch Grip Deadlifts (115/80)
9 Hang Power Snatches
6 Overhead Squats
12 Toes to Bar

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.

And coming Saturday...

“Break Even”
Partner WOD [30min cap]

1-2-3-4-5-6-7
Power Clean + Squat Clean (135/95)
-1200m Run (150m Relay)-
Then directly into...
10 Rounds (5 Rounds each)
8 Bar Facing Burpees
10 Thrusters (95/65)
[each section completed in alternating fashion]
Post time for the WOD. Ex: 24:32 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica


And coming Sunday...

“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40")
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer's Carry (53/35's)

Post time for the WOD. Ex 16:10 Rx+


Sunday Schedule

8:45a: Weightlifting- Damo
10a: All Levels CrossFit- Damon
11:30: CFM Brunch!!
5,6p: Open Gym- Neal

THUR 03.28.19 Bring-A-Friend Day!!

By | Bring a Friend Days, Events, WOD | No Comments

Coach Ellen
The force is strong with this one!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
40 Burpee Box Jumps (24/20)
-3 Minute Rest-
AMRAP 12
80/60 Calorie Row (20 calorie relay)
60 KB Goblet Squats (53/35)
40 Single Arm Overhead Lunges (Each Partner)

Post rounds and reps for each AMRAP. 1 m = 1 rep. Ex: 1+250, 1+49 Rx

And coming tomorrow...

Open WOD 19.6
12 Minute AMRAP
18 Pistols
12 Deadlift (155/105)
9 Overhead Squat
6 Jerk

Post number of reps for AMRAP. Ex: 256 Rx

WED 03.27.19

By | WOD | No Comments

Bin set up for a heavy stone lift #functionalfitness #liftheavythings


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

5 Rounds [26min cap]
10 Strict Press (95/65)
20 Front Rack Reverse Lunges
30 Air Squats
400m Run

Post time for the WOD. Ex: 25:10 Rx

And coming tomorrow... Bring-A-Friend Day!!

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
40 Burpee Box Jumps (24/20)
-3 Minute Rest-
AMRAP 12
80/60 Calorie Row (20 calorie relay)
60 KB Goblet Squats (53/35)
40 Single Arm Overhead Lunges (Each Partner)

Post rounds and reps for each AMRAP. 1 m = 1 rep. Ex: 1+250, 1+49 Rx

CFM Upcoming Events

Thursday, March 28th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2's are welcome!
RSVP to the Evite here

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

TUES 03.26.19

By | WOD, Yoga | No Comments

Amy using a J-hook clamp to climb up the rope in 31Heroes WOD


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

EMOM 20 (:40 work/ :20 rest)
Min 1 - KB SDLHP (70/53)
Min 2 - Double Unders
Min 3 - Rope Climbs**
Min 4 - Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx


And coming tomorrow...

5 Rounds [26min cap]
10 Strict Press (95/65)
20 Front Rack Reverse Lunges
30 Air Squats
400m Run

Post time for the WOD. Ex: 25:10 Rx

CFM Upcoming Events

Thursday, March 28th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2's are welcome!
RSVP to the Evite here

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

MON 03.25.19

By | WOD | No Comments

Shawn working the axle bar deadlift #backtobusinessmonday


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 4/4

B. 40-30-20-10 [15min cap]
Wall Balls (20/14)
Deadlifts (135/95)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow...

EMOM 20 (:40 work/ :20 rest)
Min 1 - KB SDLHP (70/53)
Min 2 - Double Unders
Min 3 - Rope Climbs**
Min 4 - Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx



CFM Upcoming Events

Thursday, March 28th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, March 31st 11:30 am: CFM Brunch! Come hangout with your fave community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/31 at 11:30 am! +1 or +2's are welcome!
RSVP to the Evite here

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (20 for Gold Members and 13 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.