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emom

WED 02.27.19

By | Partner WOD, WOD | No Comments

90-90 hip opener stretch during mobility night


CFM Upcoming Events

Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open!

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- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 18
Min 1 - 6 Handstand Push Ups
Min 2 - 8 Single Leg KB Deadlift (53/35’s) (4/4)
Min 3 - 10 Toes to Bar

B. Team WOD
6 minutes Max Cal Row and Max Cal Bike
- 2 minute rest -
6 minutes Max Cal Row and Max Cal Ski Erg

Post fewest reps completed in the EMOM and total Cal from both AMRAPs.
Ex: 6, 8, 10 and 708 Rx.


And coming tomorrow...

A. Back Squat
4 x 8
Work to a heavy set of 8

B. 4 Rounds [8 Min Cap]
8 Strict Chest to Bar Pull Ups
10 Overhead Squat (115/85)

Post load for squat and time for WOD. Ex: 275#, 4:40 Rx.

FRI 02.15.19

By | Partner WOD, WOD, Yoga | No Comments

Saturday Yoga working on breathing, balance, and flexibility.


CFM Upcoming Events

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!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


Today's schedule

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. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 - Superman Hold
Min 3 - 30 Med Ball Russian Twists (20/14)

B. 4 Rounds [15min cap]
30 Plate Taps (35/25)
15 KB SDHP (70/53)
10 Box Jumps (24/20)
10 Single Arm KB Overhead Reverse Lunges (70/53) (5L/5R)

Post time for the WOD. Ex: 12:10 Rx.

And coming Saturday...

Partner Eva
5 Rounds

800m Run
30 Kettlebell Swings (70/53)
30 Pull Ups

Partners will split the run in 200m or 400m. Divide KBS and Pull Ups anyway.

Post time for the WOD. Ex: 34:28 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...

TBA

Sunday Schedule

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

WED 02.13.19 Mobility Night at 6:30 PM!

By | WOD, Yoga | No Comments

Mike and Damon. The force is #cfmstrong.


CFM Upcoming Events

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!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


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- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr Jackie
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 32
Min 1 - 200/150m Run
Min 2 - 30 sec Chin Over Bar Hold
Min 3 - 20 Jump Lunges
Min 4 - 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 - 47 = 2.


And coming tomorrow...

TBA

WED 02.06.19 Mobility Night at 6:30 PM!

By | Events, WOD, Yoga | No Comments

"I got a sickness and the only cure is more dumbbells" #17point2 #2017open #retestyourfitness


CFM Upcoming Events

Wednesday, February 6th at 6:30 pm: Mobility Night with Michael: 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!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


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- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch
EMOM 7

Power Snatch + Low Hang Snatch
[Add weight each round]
B. 17.2
AMRAP 12

2 rounds
16 DB Lunges (50/35's)
16 Toes to Bar
8 DB Power Cleans
Then, 2 rounds
16 DB Lunges (50/35's)
16 Bar Muscle Ups
8 DB Power Cleans
[Etc., alternating between toes to bar and bar muscle ups every 2 rounds]
Post load for snatch and total reps for the AMRAP.
Ex: 195#, 147 Rx


And coming tomorrow...

For Time [22min cap]
1134m Run, then
3 Rounds
21 Deadlifts (135/95)
15 Burpees Over the Bar
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 14:20 Rx.

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.

WED 01.16.19 Gymnastics Workshop Series Begins Tonight!

By | Events, WOD | No Comments

Mobility as athletes are warming up for group class.


CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. 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
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Damon
6:30p: Gymnastics Workshop- Michael
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Single Leg Kettlebell Deadlift
4 x 8/8 (increasing)

B. EMOM 16
Min 1 - 12 Double DB Front Squat (50/35)
Min 2 - 10 Burpees
Min 3 - Max Calorie Row
Min 4 - Rest

Score is Calories on Rower. Ex: 104 Rx.

And coming tomorrow...

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.

THUR 01.10.19

By | WOD | No Comments

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

Workout of the Day (WOD)

A. EMOM 10
Odd: 8 Turkish Reverse Lunges (4/4)
Even: 8 Chin Ups

B. AMRAP 12
3 Rope Climbs*
15 Wall Balls
45 Double Unders

*Note: All athletes must wear long socks or pants/tights to protect shins on rope climbs.

Post rounds and reps for AMRAP. Ex 4+10 Rx.

And coming tomorrow...

A. For Time
15-12-9
Pistols (each leg)
Hang Power Cleans (155/105)
Deficit Push Ups (45/25's)

B. Midline
Not for time
4 Sets
100m Ski or 15 Cal Bike
10 Bird Dog
15 Hollow Rocks

Post time for the WOD. Ex: 7:30 Rx.