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box jumps

THUR 01.17.19

By | WOD | No Comments

Coach Ellen


CFM Upcoming Events

Friday through Sunday, January 18th-20th: Coaches Pietsch, Travis, and Michael compete in Wodapalooza in the scaled division over the weekend. Yes. We know the competition is really good that even at our level we are in the Scaled group. It will be a fun event and we have an opportunity to finish on the podium or take 1st place! CFM Members will be able to watch the action live online.

FloElite is the official livestream partner for the Wodapalooza CrossFit Festival, and will be streaming all three days of competition. In order to watch the live stream, you will sign up with FloElite and pay a subscription fee of $29.99. You'll also have access to watch all the other heats and top elite athletes compete at Wodapalooza in addition to your beloved CFM coaches!

FloElite: https://www.floelite.com/events/6253829-wodapalooza-2019

Events will take place during the following times. Check back Friday for specific times for Team CFM Flexual Healing!!
Friday, January 18: 5:00am – 8:15pm ET
Saturday, January 19: 7:30am – 8:00pm ET
Sunday, January 20: 8:00am – 8:30pm ET

Tuesday, January 22nd at 6-8 pm: Function Movement screening with Dr Phil: He will be doing assessments as well as spot treatments on athletes at CFM on Tuesday evening either before or after your class. Come to the gym Tuesday evening to check any ache or pain checked out by Dr. Phil from Georgia Sports PT in Midtown.

Wednesday, January 23rd at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)

Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: 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!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today's schedule

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

Workout of the Day (WOD)

A. EMOM 16
Odd: 200m Run
Even: Rest

B. 21-15-9
DB Bench Press (50/35's)
Box Jumps (24/20)

Post slowest time for the 200m and time for the WOD. Ex: 44, 6:10 Rx.

And coming tomorrow...

For Time [10min cap]
27 Back Squats (From the Ground)(95/65)
27 Weighted Sit Ups (20/15)
50 Double Unders
21 Back Squats
21 Weighted Sit Ups
50 Double Unders
15 Back Squats
15 Weighted Sit Ups
50 Double Unders
9 Back Squats
9 Weighted Sit Ups

Post time for the WOD. Ex 7:40 Rx.

FRI 01.04.19

By | WOD, Yoga | No Comments

Monica


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. EMOM 8
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. 7 Rounds [20min cap] 21 Sit Ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Post load for squats and time for the WOD. Ex: 275#, 16:20 Rx.

And coming Saturday...

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

Post time to complete WOD. Ex: 18:24 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 Miller

And coming Sunday...

TBA



Sunday Schedule

8:45a: Weightlifting- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

MON 12.31.18

By | WOD | No Comments

Lunging in to 2019!


Today's schedule

9a: Open Gym- Patrick
10a: All Levels CrossFit- Patrick
11a: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: Open Gym- Pietsch

Workout of the Day (WOD)

New Year’s Eve Countdown
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35's)
Cash Out: 365m Row

Post time for the WOD. Ex: 10:24 Rx

And coming tomorrow...

CFM Closed. Happy New Year!!

Holiday Travel WOD
AMRAP 12

5 Push ups
10 Reverse Lunges
15 Alternating Touch V-Ups

Post rounds and reps for AMRAP. Ex: 8+15 Rx

FRI 12.21.18

By | WOD | No Comments

Look at that pong form!


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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

CFG Open 14.3
AMRAP 8

10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)

10 Deadlifts (135/95)
15 Deadlifts (185/135)
20 Deadlifts (225/155)
25 Deadlifts (275/185)
30 Deadlifts (315/205)
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

And coming Saturday...

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Slam Balls (30/20)
40 Toes to Bar
-3 Minute Rest-
AMRAP 12
80 Cal Row (20/16 calorie relay)
60 Kettlebell Goblet Squats (53/35)
40 Single Arm Overhead Lunges (53/35)(Each Partner)

Post rounds and reps completed during each AMRAP. Ex: 1+2 Rx, 1+48 Rx

Saturday Schedule

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

And coming Sunday...

TBA



Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.14.18 – Holiday Party!

By | WOD | No Comments

CFM Holiday Party is going down tonight at 7:30p!


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

12 Days Of Fit-mas [35min cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Post time to complete 12 Days of Fit-mas. Ex: 25:56 Rx

And coming Saturday...

A. Push/Pull Supersets
Turkish Reverse Lunges
5 x 5 (each leg)
Banded Straight Arm Pulldowns
5 x 12

B. AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)
4 min Rest, repeat

Post rounds and reps completed during AMRAP. Ex: 8+5 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

And coming Sunday...

A. Rope Climb Technique
Max Rope Climbs in 1min

B. Gunshow
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35’s)
2 Rope Climbs each round

Post time to complete WOD. Ex: 12:34 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

MON 12.03.18

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Team CFM Buns and Guns cheering each other on during the snatch WOD at GYG 2018.


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
15 Box Jumps (24/20)
12 Toes to Bar
9 Power Snatches (95/65)

B. Pull/Push
Weighted Pull Ups
3-3-3-3-3
Seated DB Arnold Press
5 x 5 (each arm)

Post time to complete WOD and weight used for pull up and press. Ex 8:24 Rx, 25#, 25#s

And coming tomorrow...

A. Sled Push
6 x 50m Sled Push (increasing)

For Time [15min cap]
400m Run
20 DB Box Step Overs (35/25's) (24/20)
400m Run
20 Devil Presses (35/25's)
400m Run

Post heaviest sled push and time to complete WOD. Ex: 295#, 11:36 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don't forget to bust out those ugly holiday sweaters ;]

FRI 11.16.18

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Lewis getting snatchy with it!


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 16:56 Rx

And coming Saturday...For Time
Buy In: 10 x 100m Run Relay
Directly into...
60 Empty Bar Thrusters (45/35)
80 DB Snatches (50/35)
80 DB Overhead Walking Lunges
80 DB Snatches
60 Empty Bar Thrusters

Post Time to complete WOD. Ex: 22:15 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

And coming Sunday...

A.Yoke Carry
5 attempts to work to a Heavy 50m Carry. 25m down, and back; no dropping or setting the yoke down

B.For Time
10-8-6-4-2
Chin Ups
Double KB Deadlifts (70/53's)
30 Double Unders each round

Post heaviest weight used for Yoke and time to complete WOD. Ex: 225#, 10:03 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal