muscle ups

We all workout together. We are all on the same team. For fitness, health, and wellness. And fun workouts!

Upcoming CFM Events

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!

Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 5 sets of 4 reps @ 80%. E4MOM.

B. “Nasty Girls” [15 Minute Time Cap]
L1
2 Rounds*
50 Air Squats
7 Burpees
10 Hang Power Cleans (75/55#)

L2
3 Rounds
50 Air Squats
7 Burpee Pullups
10 Hang Power Cleans (95/65#)

L3
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

*(L1+ = 3 Rounds)

Post load for squat and time to complete WOD. Ex: 265# , 10:14 L3.

Nasty Girl Demo WOD. Annie, Nicole, and Eva T [video]

The triplet was first released on CrossFit.com on Sunday, Dec. 4, 2005. It didn’t have a name then. It was just the main-site workout of the day. The video linked with it featured future Director of CrossFit Training and Certification Nicole Carroll, future 2011 and 2012 CrossFit Games competitor Annie Sakamoto, and 1992 and 1994 Olympic Games slalom skier Eva Twardokens doing the WOD with 95 lbs. This WOD triplet is the ultimate representation of a balanced CrossFit workout. It includes a gymnastics movement in the muscle-up, an Olympic lifting element in the Hang Power Clean, and a metabolic movement in the air squat. Countless people, men and women, cite this video as the reason they started CrossFit.

And coming tomorrow…

A. “Nasty Women”
L3
4 Minute AMRAP
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:30

4 Minute AMRAP
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:30

4 Minute AMRAP
“Grace”
30 Clean & Jerks (135/95#)

Post total reps from each AMRAP. Ex: 121, 77, 38 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

MON 11.14.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

“The Equalizer”
9 Minute AMRAP

Level 3
12 Toes to Bar
9 Snatches (115/75)
6 Box Jump Overs (30/24”)
3 Ring Muscle Ups

Level 2
12 Anchored Toes to Bar
9 Snatches (75/55)
6 Box Jump Overs (24/20”)**
3 Burpee Pull Ups

Level 1
12 Wall Sit Ups
9 Shoulder to Overhead (45/35)
6 Box Jump Overs (12/10”)**
3 Bar Facing Burpees

**Step ups permitted for L1/L2.

This workout has been developed in collaboration with Neal Maddox to test more advanced gymnastics and plyometric movements. Pick a skill level that doesn’t result in getting stuck for too long.

Post rounds and reps for the AMRAP. Ex: 3+18 L3.

And coming tomorrow…

A. Banded Deadlift: In 12 minutes work up to a heavy set of 3 Reps at 70% of 1 RM with a band.

B. For Time: [25 Minute Time Cap]
500m Run
25 Deadlifts
50 Sit-ups
400m Run
20 Deadlifts
40 Sit-ups
300m Run
15 Deadlifts
30 Sit-ups
200m Run
10 Deadlifts
20 Sit-ups

Weight for the Deadlift:
(m = 135/185/225, w = 95/125/155)
Scale to LESS than 50% of 1 RM.

L1/L2/L3+ = 800m-600m-400m-200m Runs

Post load and band width for deadlift and time for the WOD.
Ex: 335#, 1.75”, 21:18 L3+

Upcoming CFM Events

Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day.
Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event.
Thursday, Oct 20th: 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.
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm!!
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!

TUES 10.11.16 “The Equalizer” Read More »

Upcoming CFM Events

Wednesday, Sept 14th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. 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.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

20 Minute AMRAP “Open Test”
50 Wall balls (20/14) to (10/9ft)
50 Double Unders
40 Box Jumps (24/20”)
40 Toes to Bar
30 Chest to Bar Pullups
30 Bar Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups

Post total reps completed in the WOD. Ex: 286 Rx.

And coming tomorrow…

A. Power Clean: 5 sets of 3 reps (singles) at 75% of 1RM. 1 set every three minutes on a running clock.

B. 4 Rounds [12 Minute Time Cap]
12/8 Cal Row
10 Kettlebell Swings (32/24 kg)
50 Mountain Climbers (R+L=1)

Post load for clean and time for the WOD. Ex: 235#, 9:30 Rx

WED 09.14.16 Read More »

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more about 31Heroes.org and to donate to the CFM Team, click HERE.31Heroes WOD Event

Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups

(Rx+ = 15-10-6 Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD.
Ex: 285#, 4 reps. 11:09 Rx+

And coming tomorrow…

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

MON 08.01.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (Rx+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx+

And coming tomorrow…

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

WED 03.02.16 Read More »

Rodrigo and Dobrinka keeping their elbows up on front squats

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.

B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap]
15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**

**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips

Click here for complete WOD details.

Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.

And coming tomorrow…

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+

TUES 02.09.16 “Dead Sprint” Read More »

December Save the Dates

CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am

Today’s schedule

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

Workout of the Day (WOD)

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

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…

A. Power Snatch:
8 Minutes EMOM
1 Hang Power Snatch
1 Power Snatch
80% of 1 RM Snatch

B. Teams of 2:
5 minute AMRAP
10 Pullups
10 Hand Release Pushups
10 Power Snatch (m = 45/75/95, w = 35/55/65)
Rest 1 minute after 5 minutes and repeat at beginning twice.

All reps are team totals. 1 partner working at a time. Partners may partition the reps and rounds any way. Restart each AMRAP at the beginning.

Score total reps completed in WOD. Ex: 390 Rx.

TUES 12.15.15 “Star Lord” Read More »

Anne-Marie and Jeannette pressing out Thrusters during partner Holbrook.

Today’s schedule

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

Challenge WOD 6 “Champion Re-Test”

Workout of the Day (WOD)

“Champion Test”

The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest

Repeat for round 2

Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.

At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.

**Click here to see WOD description:
“Champion Test” WOD Description and Standards

Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.

And coming tomorrow…

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

TUES 10.20.15 “Champion Re-Test” Read More »

Enjoy the contest! We will be tested, and you have the tool to succeed! — Enjoy the contest! We will be tested, and you have the tools to succeed!
**Click here to register.**

She's having fun learning the front squat. — She’s having fun learning the front squat.

Today’s schedule

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

Workout of the Day (WOD)

“Champion Test”

The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

Repeat for round 2

Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.

Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.

And coming tomorrow…

A. 6 Rounds:
9 Medball Squat Clean(20/14)
200m Run
Rest 1 minute b/t rounds

B. Cash Out (Not for time)
100 Double Unders or 40 (Double + Single) or 100 Speed Step
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit dead hang hold

Post time to complete WOD. Ex: 11:30 Rx.

TUES 09.15.15 “Champion Test” Read More »

31Heroes WOD Hosted by CrossFit Midtown

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.

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. For more details and to register click here.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time:
400m Run
15-10-6 Chest To Bar Pullups (Rx+ = Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD. Ex: 285#, 4 reps. 11:09 Rx+

And coming tomorrow…

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

MON 07.27.15 Read More »