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front squat

WED 04.03.19 Physical Therapy Night with Dr. Phil!

By | Events, WOD | No Comments

Coach Mike working shoulder stability with upside down kettlebell holds


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: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Crossover Symmetry:
1. Hip Halo Activation
2. Shoulder Activation

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post time for WOD. Ex: 9:48 L3


And coming tomorrow...

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 GHD Sit Ups
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx


CFM Upcoming Events

Monday, April 1st : CFM Commitment Club Begins! Email us or sign up at the front desk and commit to attending your classes for the month of April. We will celebrate and reward those of you that reach your goal number of classes (21 for Gold Members and 14 for Silver).

Wednesday, April 3rd 5:30 - 8:00 pm: Physical Therapy Night with Dr. Phil. Come to the gym Wednesday evening and get any injuries, sore joints, or aches screened by Dr Phil from Georgia Sports PT. This is a great resource to pre-hab any injury or get a plan of action for improving your squat mobility or shoulder mobility for overhead movements.

Thursday, April 25th 9:30 pm: CFM Avengers Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have 25 tickets for sale for for the evening showing on Thursday 4/26 at Midtown Art Cinema. Sign up for your ticket now at the front desk.

FRI 12.28.18

By | Partner WOD, Travel WODs, WOD, Yoga | No Comments

Mr. Anderson getting ready for the CrossFit NYE ball drop!


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)

A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)

B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#

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- Ariele

And coming Sunday...

TBA



Sunday Schedule

8:45a: Weighlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller
5p: Open Gym- Neal
6p: Open Gym- Neal

THUR 12.27.18

By | WOD | No Comments

Ashley crushing those #wintergainz


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat
Max Day!!

B. 4 Rounds
21 Wall Balls (20/14)
18 Pull Ups
15 Kettlebell Swings (53/35)
12 Handstand Push Ups

Post heaviest front squat completed and time to complete WOD. Ex: 325#, 16:33 Rx


And coming tomorrow...

A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)

B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#

THURS 12.20.18

By | WOD | No Comments

Legacy Club Twinsies!


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- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

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


And coming tomorrow...

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

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

WED 12.19.18

By | WOD | No Comments

Lewis embracing the holiday spirit.


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- 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

MON 12.10.18

By | WOD | No Comments

Here's to you Megan...we will miss you!


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. 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 ;]

THURS 11.01.18

By | WOD | No Comments

But did you die?


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx


And coming tomorrow...

TABATA What?!
TABATA Russian KBS
TABATA DB Front Squats
TABATA Slam Balls
TABATA Double Unders

Post total reps of each TABATA. Ex: 52, 44, 55, 112 Rx