Wednesday, February 13th 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) or $10 for this individual session. Click here to register for the single class.
Thursday, February 21st: 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!
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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
Workout of the Day (WOD)
A. Back Squat
3 x 10
Work to a Heavy 10 rep for the day
B. 2 Rounds
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups
Post load for squat and time for the WOD. Ex: 345#, 10:40 Rx.
And coming Saturday…
“Homestar Runner”
Every 3 min for 4 Rounds
200m Run
10 Overhead Squats (75/55)
Max Strict Chin Ups with remaining time
Post total chin ups. Ex: 42 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Travis
Pri, Tara, Elana at 31Heroes Social and Fundraiser
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!
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
Bay Watch 7:30 am
Double Vision 1:03pm
Special Delivery 6:43 pm
Saturday, January 19: 7:30am – 8:00pm ET
Ski School 8:57 am
Ocho Chipper 1:00 pm
Sunday, January 20: 8:00am – 8:30pm ET
Circus Act 9:24 am
Robin 2:43 pm
Tuesday, January 22nd at 6-8 pm: Functional 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 get 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)
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
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pat
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
Workout of the Day (WOD)
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.
And coming Saturday…
400 Degreez
5 Rounds [35min cap]
10 Handstand Push Ups
10 Chest to Bar Pull Ups
10 Toes to Bar
10 Jumping Lunges
10 DB Snatches (Alternating) (50/35)
10 Calorie Row
10 Double DB Clean & Jerk (50/35’s)
10 Burpees
Post time for the WOD. Ex: 31:30 Rx.
Saturday Schedule
8a: Open Gym- Pat
9a: All Levels CrossFit- Pat
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller
And coming Sunday…
EMOM/AMRAP
EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest- AMRAP 8
20 Bent Over DB Row (Alternating)
10 DB Box Step Overs (35/25’s)(24/20)
Post rounds and reps in AMRAP. Ex: 4+20 Rx.
Sunday Schedule
8:45a: Cancelled
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal
Work the turn! Jake and Lewis from Graveyard Games 2018
CFM Upcoming Events!
Saturday, January 12th: CFM Rise Up Partner Competition from 8 am – 2 pm Saturday morning! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! RSVP here if you are spectating or competing: Rise Up FB Event
and Details!
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- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Coach Travis warming up the class with some pause front squat.
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- Pietsch
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)
Jump Start
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
Post time for the WOD. Ex: 14:32 Rx
And coming tomorrow…
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.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both
B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders
Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx
And coming tomorrow…
10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14) -3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar
Post rounds and reps completed during AMRAP. Ex: 7+3 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Bar Muscle Up
10min to Work on Bar Muscle up
10 min EMOM
Odd: 200m Run
Even: 16 Jump Lunges
-3min Rest- AMRAP 8
4 Bar Muscle Ups
12 Wall Balls (20/14)
50 Double Unders
Post rounds and reps completed during AMRAP. Ex: 4+1 Rx
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. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
76% of 1RM Front Squat For Both
B. Megan
21-15-9
Burpees
Kettlebell Swings (53/35)
Double Unders
**It’s Megan’s last week at CFM :[. Make sure to give her a hug and wish her well before she leaves!**
Post weight used for squats and time to complete WOD. Ex 225# Rx, 9:34 Rx
And coming tomorrow…
A. Snatch Complex
Power Snatch + OHS + Hang Squat Snatch + OHS
5 sets to get to a Heavy Complex
B. For Time [20min cap]
1000m Row
30 V-Ups
30 Front Rack Lunges (95/65) (total reps)
30 Toes to Bar
800m Run
Post heaviest snatch complex and time to complete WOD. Ex: 205#, 16:45 Rx
CFM Upcoming Events
Friday, December 14th: CFM Holiday Party is this Friday! 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 ;]
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. Turkish Get Ups
4-4-4-4-4 (2 reps per arm)
B. AMRAP 9
20 Single Arm DB Hang Clean & Jerk (50/35) (Change hands after 5 or 10 reps)
50 Double Unders
25ft Handstand Walk (scale 25ft straight leg bear crawl or plank shoulder taps)
20/14 Calorie Row
Post heaviest turkish get up and rounds and reps completed during AMRAP. Ex: 53#, 3+4 Rx
And coming Saturday…
TBA
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…
TBA
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
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Double Under Technique and Squat Mobility
B. 12 Min AMRAP
9 DB Thrusters (50’s/35’s)
35 Double Unders
L3 – (50/35)
L2 – (35/25)
L1 – (25/15)
Post rounds and reps completed during AMRAP. Ex: 8+29 Rx
And coming tomorrow…
Bring A Friend Day!
2 Rounds [30min Cap]
400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar
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- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael
Workout of the Day (WOD)
5 Rounds
Each For Time
10 Kettlebell Swings (70/53)
20 Alternating DB Snatches (50/35)
50 Double Unders
20 DB Walking Lunges (50/35)
10 Kettlebell Swings (70/53)
2 min rest between each round
Post time to complete each round. Ex: 3:45, 3:47, 3:46, 3:48, 3:45 Rx
