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FRI 08.10.18 31Heroes at CFM on Saturday!!

By | Events, Partner WOD, WOD | No Comments

31 Heroes is tomorrow!


CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am and go through 12pm with CFM party catered by Marlow's Tavern to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Carey working for that Marlow's Tavern grub!


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- 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. 3 Rounds
1min at each station (:40 work :20 rest)
DB Burpees (50/35's)
Double Unders
Single Arm DB Hang Power Snatch (50/35)
Wall Walks
-2 min rest between each round-

Post totals for each movement. Ex: 25, 198, 38, 12 Rx

And coming Saturday...

31 HEROES
Teams of 2
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
One partner working inside. Continuous 400m run with sandbag (45/25). Switch upon return from run.

Post rounds, reps and thruster load Ex: 155, 8+13 Rx

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

For complete details on the WOD this Saturday view our 31Heroes Participant Guide:
http://bit.ly/31HeroesCFMGuide2018

Saturday Schedule For 31Heroes!


08:45: Heat 1
09:30: Heat 2
10:15: Heat 3
11:00: Heat 4
12:00: 31Heroes Raffle and Social

Sunday Schedule


10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

TUES 03.06.18

By | WOD, Yoga | No Comments

Alex B. Sandbag plus Kettlebell Carry


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“A. Deadlift: 5 rep max

B. "Adrian"
7 Rounds For Time [20 Minute Time Cap]:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (m = 20/24/30, w = 16/20/24)

Post load for deadlift and time for WOD. Ex: 405#, 15:50 L3.

And coming tomorrow...

2 Rounds For Time [18 Minute Time Cap]:
400m Run
40ft Handstand walk
400m Run
30 Pistols

Post time to complete WOD. Ex: 16:12 Rx

TUES 02.27.18

By | WOD, Yoga | No Comments

Adam R.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Zeus” [40 Minute Time Cap]
Three rounds for time of:

30 Wallball shots (20/14 to 10/9ft)
30 Sumo deadlift high-pull (75/55)
30 Box jump (20/16”)
30 Push press (75/55)
30 Cal Row
30 Push-ups
10 Body weight Back squat

Post load for back squat and time for the WOD. Ex: 225#, 38:50 Rx.

And coming tomorrow...

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run

*Run L2 = 1600m, L1 = 1200m

**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows

Post time to complete WOD. Ex: 22:15 L3

WED 01.24.18

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Cool down Hip stretch


Today's schedule

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

Workout of the Day (WOD)

“Sean”
10 Rounds For Time [30 Minute Time Cap]:

11 Chest-to-bar Pullups
22 Front Squats (75/55)

Post time for the WOD. Ex: 22:30 Rx.

And coming tomorrow... Bring-A-Friend Day!!

A. Banded Squats: 2 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP

Teams of 2 or 3
Station 1 - AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 - 15/12 Calorie Row
Station 3 - 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

FRI 10.13.17 “Glen”

By | WOD | No Comments

Coach Stacy


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- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

“Glen” [40 Minute Time Cap]
L1
30 Clean & Jerk (65/35)
400m Run
30 Ring Rows
400m Run
50 Burpees

L2
30 Clean & Jerk (95/65)
800m Run
10 Rope Climbs (10ft)
800m Run
75 Burpees

L3
30 Clean & Jerk (135/95)
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

**Select a weight for the C&J that is less than 60% of your 1 rep max.

Post time for the WOD. Ex: 37:36 L3


And coming Saturday...

“Quickmix” Partner WOD [28 Minute Time Cap]
3 rounds of:
600m Row
20 Dumbbell 1-arm Snatch (alt) (m = 35/50/70, w = 25/35/50)

Directly into

2 rounds of:
600m Row
20 Deadshots**

Directly into

1 round of:
600m Row
20 Squat Clean Thrusters (m = 75/135/165, w = 55/95/115)

**Deadshots are a d-ball ground to target throw. Levels for Deadshots:
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft

All rounds, reps, and distances are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.

Post time to complete the WOD. Ex: 22:45 L3.

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 Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Open Gym- Tina
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

THUR 10.05.17

By | WOD | No Comments

Jon


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
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. Muscle Up: In 15 minutes practice the muscle up transition

B. “Nate”
20 Minute AMRAP

2 Muscle Up
4 Handstand pushups
8 Kettlebell Swings

Post rounds and rep for AMRAP. Ex: 13+2 L3

And coming tomorrow...

A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)

B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row

Post clean load and time for WOD. Ex: 235#, 9:40 L3

MON 05.29.17 “Murph”

By | Events, Partner WOD, WOD | No Comments

Team CFM Murph 2016


Today's schedule

Gym is closed for Memorial Day
08:45: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:45 to warm-up for the WOD.
11:00: CFM Brunch at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social on Memorial Day.

Workout of the Day (WOD)

"Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and from here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.


Scaling Options
Pushups: Incline pushups to retaining wall 1:1, incline pushups on hill 1:1, knee pushups 1:1
Pullups: Ring Rows 1:1

Partner Murph
Split up the 1 mile run into 2 x 800m or 4 x 400m. For the pullups, pushups, and squats, 1 partner working at a time then rotate with all reps being a team total. Partners can alternate rounds of Cindy or split the reps in half: 5 pullups partner 1, then 5 pullups partner 2, 10 pushups partner 1, then 10 pushups partner 2 and so on.


And coming tomorrow...

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 21-15-9 Rep Rounds: [12 minute Time Cap]
Hang Power Clean (m=65/95/135, w=45/65/95)
(20/30/40) AbMat Situps

Post load for Clean and time for WOD with clean and situp level.
Ex: 205#, 6:24 L3 / L2


CFM Upcoming Events

Friday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.

Thursday, June 22nd: 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.