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Cal Row

THUR 04.27.17 “Benchwarmers”

By | Partner WOD, Rowing, WOD | No Comments

Hovis, Amanda, Rodrigo. Legacy 2012, 2013, 2014


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. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.

B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run

All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.

Post load for bench and time for WOD. Ex: 235#, 23:12 L3.

And coming tomorrow...

A. Clean & Jerk: complete 5 sets of the complex increasing weight
At 60-70-75-80-85%
1 Clean
1 Push Jerk

B. “Franchise” [10 Minute Time Cap]:
21-15-9:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)

Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! 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.

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

TUES 04.25.17

By | WOD, Yoga | No Comments

Your friendly neighborhood CrossFit Gym in Midtown, Atlanta


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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex of
1 Hang Power Snatch
1 Snatch

B. “Crowbar”
4 Minute AMRAP:
18 Power Snatch (m = 45/75/95, w = 35/55/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
15 Power Snatch (m = 65/95/115, w = 45/65/85)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
12 Power Snatch (m = 75/115/135, 55/85/95)
12 Burpee Pull-ups
Max Calorie Row

Post load for snatch complex and calories from AMRAPs. Ex: 35 L3


And coming tomorrow...

A. Front Squat: Work up to a heavy single at 90% 1 RM

B. High Hang Squat Clean: Heavy single

C. Squat Clean: Heavy single

Post load for FS, HHSC, SC. Ex: 295#, 215#, 305#

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! 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.

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

MON 04.17.17

By | WOD | No Comments

Mobility Night returns next Monday, April 24th at 6pm!


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

Workout of the Day (WOD)

A. Snatch Complex: In 12 minutes work up to a heavy complex of:
1 Hang Power Snatch
1 Power Snatch

B. 27-21-15-9 Rep Rounds For Time [18 Minute Time Cap]:
Power Snatch (m = 45/65/75, w = 35/55/65)
Wallballs (20/14 to 10ft)
Cal Row

Post load for snatch complex and time for WOD. Ex: 190#, 15:21 L3

And coming tomorrow...

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 12 minutes as many rounds as possible (AMRAP):
200m Run
7 Pullups (Rx+ = C2B)

Post load and reps for squat and rounds and reps for AMRAP. Ex: 330#, 8 reps, 7+6 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.

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!!

TUES 04.11.17

By | Partner WOD, WOD | No Comments

"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!!

MON 04.10.17

By | WOD, Yoga | No Comments

Rene


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!!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Ellen
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean & Jerk: In 15 Minutes complete 3 sets of 3 (75% of 1 RM)

B. “Row & Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: AMRAP Clean and Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean & jerk and reps for AMRAP. Ex: 245#, 36 L3

And coming tomorrow...

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.

MON 04.03.17 Lurong Summertime Challenge Early Registration Today!

By | Lurong Summertime Challenge, WOD | No Comments

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.

TUES 03.21.17

By | WOD, Yoga | No Comments

We celebrate honest effort and a WOD well done! Melissa enjoying a quiet moment recovering.


Today's schedule

6a: All Levels CrossFit- Justin M.
7a: All Levels CrossFit- Justin M.
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- Lana Wilson
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. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video []
B. Rep Rounds For Time [12 Minute Time Cap]:
15-12-9
Kettlebell Deadlift (m = 20/24/32, w = 12/16/24)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = L2/L3+)

Post load for deadlift and time for WOD. Ex: 295#, 9:34 L2

Who is excited about BAF, the Open, and FNL at CFM!? Week get it all this week!


Upcoming Events

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!

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.