E3MOM

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- 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. Fran
21-15-9
Thrusters (95/65)
Pull Ups

B. E3MOM 12
4 Deadlifts (no bounce)

Post time for Fran and load for deadlift

And coming tomorrow…

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (155/105)
10 Alternating Pistols
200m Run

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx
200m = 20 reps.

CFM Upcoming Events

Thursday, June 20th 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!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

TUES 06.04.19 Read More »

Billy bringing out his inner Ultimate Warrior

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

Workout of the Day (WOD)

A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 2 Rounds [14min cap]
30 Double Unders
20 Burpee Box Jump Overs (24/20″)
30 Single Arm DB Hang Clean and Jerks (50/35)
20 Hand Release Push Ups (Rx+ Handstand Push Ups)

Post load for Deadlift and time for WOD Ex: 435#, 10:25 Rx+

And coming tomorrow…

A. Rowling
10 frames of 100 m
Rest 30-60 seconds between frames.

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post rowling score and load for clean complex. Ex: 12, 275#

CFM Upcoming Events

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

TUES 05.28.19 Read More »

Akins leading his heat on the KB farmers carry at 2018 Graveyard Games!!

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. E3MOM15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.

And coming tomorrow…

HSN Benchmark WOD
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

TUES 05.21.19 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Front Squat: Complete 1 set every 3 minutes (E3MOM)
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 88%
3 reps at 80%
1 reps at 91%

B. 16 Minute AMRAP
12/8 Cal Row
100m Run
40 Double Unders
Rest 1 Minute
12/8 Cal Row
6/4 Tireflips (200#)
12/8 Pushups
20 Air Squats
Rest 1 Minute

Post load for front squats (80/91%) and rounds + reps.
Ex: 245#/275#, 2+48 Rx.
100m = 1 rep, (reps/round = 103/89)

And coming tomorrow…

A. OPEN 13.4

7 Minute AMRAP
3-6-9-12-… Increasing Rep Rounds
Clean and Jerk (135/95)
Toes to Bar

B. Banded 5-way Shoulder Stretch

Post total reps for the AMRAP. Ex: 87 Rx

Upcoming CFM Events

Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room.
Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm.
Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!

THUR 10.27.16 Read More »

Upcoming CFM Events

Wednesday, Sept 14th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November on Tuesday 11/15. Sign up here!
Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.