WORKOUT OF THE DAY

olympic lifiting

MON 10.10.16

By | Rowing, WOD | No Comments
Nancy and Rodrigo gettin' work done on the rower.

Nancy and Rodrigo gettin’ work done on the rower.

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!

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. Snatch: complete the following sets at a light weight (< 45% 1RM) 3x3 Snatch Balance 3x3 Tall Snatch B. Back Squat: 3×5 at 80% of 1RM. Max reps on 3rd set.

C. 2 Rounds For Time [8 Minute Time Cap]
21/18 Cal Row
15 Burpees
9 Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)

Post load for snatch and squat and time for the WOD.
Ex: 88#, 260#, 5:49 L2.

And coming tomorrow…TUESDAY

“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.

MON 08.10.15

By | WOD | No Comments
Strength Training continues tonight Mon/Wed at 8pm for a 8 week cycle.

Strength Training continues tonight Mon/Wed at 8pm for a 8 week cycle.

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- 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. For 10 minutes every minute on the minute (EMOM): Complete 1 complex.
1 Power Clean
1 Hang Clean

B. Rep Rounds: 21-15-9
Squat Clean (95/65)
Hand Release Pushups

Post load for complex and time for rep rounds. Ex: 205# 8:10 Rx.

And coming tomorrow…

A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar

B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (24/16kg)

Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx

WED 08.05.15

By | WOD | No Comments
Andrew performing the 1 foot land on a lateral box jump over.

Andrew performing the 1 foot land on a lateral box jump over.

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean)
2 Front Squat (+ Clean from the ground)

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 Rx+

And coming tomorrow…

A. Jerk: In 15 minutes work up to a heavy complex
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#

THUR 07.09.15

By | WOD | No Comments
Jin and Michael relaxing after the WOD

Jin and Michael relaxing after the WOD

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Cleans: In 15 minutes Clean 6 sets 1 rep workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+

And coming tomorrow…

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.

ANT-MAN Weekend and Monday Schedule

Saturday 7/11: 9,10,11am classes ANT-MAN WOD and Movie Promo, 12pm Yoga Monica Miller.
Sunday 7/12:10am class, 11am competition practice/open gym, 6pm strength training/open gym.
Monday 7/13: 6, 7am class, 8am open gym, 12pm class, 4pm open gym, 5pm, 6pm evening classes only.
7:30pm ANT-MAN Screening for CrossFit Midtown

WED 05.06.15

By | WOD | No Comments
Getting the WOD started with kettlebell swings

Getting the WOD started with kettlebell swings

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 5 Rounds
5 Ring dips
7 Hang squat clean (95/65)
9 Box Jump overs (24/20”)

Post max load for hang squat clean and time for 4 rounds. Ex: 175#, 7:13 Rx

And coming tomorrow…

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 7 Rounds
7 Toes to bar
11 Kettlebell Swings (24/16 kg)
15 Double Unders

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

TUES 12.02.14

By | WOD | No Comments
Coach Kelly on a partner WOD with pullups & planks

Coach Kelly on a partner WOD with pullups & planks

December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Details TBA.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Squat Clean: In 15 minutes work up to a heavy single.

B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 100/135, w = 70/95)
2nd Minute: 2 Squat Clean (m = 100/135, w = 70/95)
3rd Minute: 3 Squat Clean (m = 100/135, w = 70/95)
and so on…

Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.

Post max load for squat clean and rounds and reps completed for WOD. Ex: 275#, 11+8 Rx+.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds;rest 20 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12.