6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Snatch Complex
Hang Power Snatch + Overhead Squat
4 x 1+3
B. AMRAP 10
5 Power Snatches (95/65)
10 Overhead Lunges
5 Strict Chin Ups
Post load for complex and rounds and reps for AMRAP. Ex: 175#, 6+8 Rx.
And coming tomorrow…
A. 4 Rounds [18 Minute Cap]
10 Toes to Bar
8 DB Squat Cleans (50/35)
6 DB S2OH
400m Run
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)
A. Deadlift: In 15 minutes work up to a 5 rep max.
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 load for deadlift and time for WOD. Ex: 415#, 9:48 L3
And coming tomorrow…
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
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. Overhead Squat: 5 sets of 3. Work up to a heavy set of 3.
B. As many rounds as possible in 10 minutes:
8 Pullups (Rx+ = C2B)
10 Dumbbell Snatch (alt) (m = 25/35/50, w = 15/20/35)
Post max load for squat and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3+
And coming tomorrow…
A. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk
B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:
5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint
3,2,1…go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.
Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.
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. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups
B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.
Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.
And coming tomorrow…
A. Thruster: In 10 minutes work up to a moderate set of 2
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)
“Toes to the Sky”
For Time [13 Minute Time Cap]:
Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**
**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar
L2
Front Squats (95/55)
Anchored Leg Raises
L1
Front Squats (75/45)
Situps
Post time to complete the WOD. Ex: 7:25 L3
And coming tomorrow…
A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)
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)
A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch
B. 3 Rounds For Time [9 Minute Time Cap]:
10 Overhead Squats (m = 65/95/135, w = 45/65/95)
50 Double-unders
Post load for complex and time for the WOD. Ex: 165#, 7:14 L3
And coming Saturday…
CFM Closed:CFM Coaches and Members will be at the Graveyard Games!!
Complete this Holiday Travel WOD at home and join us at the Graveyard Games
For Time
15-12-9
Air Squats
Pushups (scale to incline)
15-12-9
Air Squats
Situps
15-12-9
Air Squats
Burpees
Post time to comments. Ex: 10:48 Rx.
Saturday Schedule
CFM Closed: CFM Coaches and Members will be at the Graveyard Games!!
CFM friends and family are invited to come watch the events!
Date: Saturday, November 4th
Time: 9 am to 3 pm
Address: CrossFit College Park
1631 John Calvin Ave, College Park, GA 30337
Event details: https://www.facebook.com/ events/265115490668397
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr. Jackie Varnum
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)
Post max load for OHS. Post rounds and reps complete for WOD. 10m = 1 rep.
Ex: 165#, 6 + 10 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold
B. 7 Rounds For Time [14 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
10 AbMat Situps w/ Medball (20/14)
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.
CFM Upcoming Events
Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This second session will focus on the squat and hips. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the deadlift and squat.
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
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
Workout of the Day (WOD)
A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m = 45/95/135, w = 35/65/95)
Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 L2
B. Medball Bocce Ball!
And coming Saturday…
Partner WOD
“Randy & Tommy V”
Complete For Time: [22 Minute Time Cap]
75 Power Snatch (m = 45/65/75, w = 35/45/55)
Partner Pushup Position Plank Hold
Then…
12-9-6 Rope Climbs**
Partner Dead Hang Hold
21-15-9 Thrusters (m = 75/95/115, w = 55/65/85)
Partner Bottom Air Squat Hold
**Wear long socks or pants to protect your legs for rope climbs. Rope climbs are not permitted without long socks/protective gear.
All reps are team totals. Partners may partition the reps any way. Only one person working at a time. While one person is working the other person must be in a static hold.
Level+ = Wall Handstand Hold, Chin-over Bar Bent Knee L-sit Hold, Bottom Squat Hold w/ KB (24/16).
Post time to complete WOD. Ex: 16:17 L3.
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12p: CFM Dog Days Brunch at Henry’s in Midtown!!
Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat
B. “Nancy” [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
“Marvel Galaxy”
3:30 Minute “Iron AMRAP”**
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
Rest 4 minutes
3:30 minute “Cap’ AMRAP”
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
3:30 minute “Star-Lord AMRAP”
200m Run
250m Row
5 Burpees over Erg
AMRAP Slamballs (20/15)
**During the Iron AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” just for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer aka “Thor’s Hammer” until the hammer facing burpees.
Score is total Wallballs and total Snatches and total Lunges and total Slamballs.
Ex: 39, 36, 32, 31 = 138 L3
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael
Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.
Thursday, Feb 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!
Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Overhead Squat: In 15 minutes working up to a heavy single
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
60 Pullups (Ring Rows = L1, C2B = L2/L3+)
60 Cal row
30 Overhead Squats (m = 15/55/95, w = 15/45/65)
20 Overhead Squats (m = 35/75/115, w = 25/55/80)
10 Overhead Squats (m = 55/95/135, w = 35/65/95)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 155#, 12:40 L2.
And coming Saturday…
“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)
Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.
Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 Rx
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
9a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility Michael. Click here to reserve