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Team Buns & Guns! Carmen and Jeannette 2 time champs of Graveyard Games 2018/2019NTE! #strongisbeautiful

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)

HSN Benchmark WOD
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

And coming tomorrow…

A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)

B. CORE
Fast Eddie’s Lucky 7’s

Post rounds for the AMRAP. Ex: 6+32 Rx

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

WED 05.22.19 Read More »

CFM Upcoming Events

Thursday, April 25th 8:30 pm: CFM Avengers Endgame Movie Premiere. We are assembling an incredible team of CFMers to see the 4th installment of the Avengers when it premieres!! We have a group of tickets for sale and a reserved section of seating for for the evening showing on Thursday 4/25 at Midtown Art Cinema. Sign up for your ticket now at the front desk or click here for details!

Saturday, April 27th: CFM Marvel Galaxy Team WOD. During the morning group classes we will be doing a Superhero WOD inspired by the heroes from the Marvel Movies. Wear your CFM or Superhero Shirt to come workout! #CFMersAssemble!!

Sunday, April 28th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscila Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!!

When you didn’t want to workout at 5 am while traveling for work, but your workout buddy gives you some motivation!
Shannon and Amy

Today’s schedule

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds
400m Run
400m Row

[8-16min]
AMRAP 7
7 Bench Press (115/65)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)

[16-24min]
2 Rounds
400m Run
400m Row

[24-32min]
AMRAP 7
7 Bench Press (115/65)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)

Post time for rounds and total rounds in AMRAP
Ex: 7:10, 6+5, 7:25, 6+18

Post load for squat and max freestanding HS hold. Ex 345#, 22 sec

And coming tomorrow…

A. Snatch Complex
Power Snatch + Overhead Squat
5 x 2+1 (increasing weight)

B. Clean & Jerk
10min to work to a heavy single

C. Clean Pull
1 x 2 @ 85%, 90%, 95% (of today’s heavy single)

D. CORE
SuperSet
Pallof Press
4 x 6/6
Single Leg V-Ups
4 x 6/6

Post load for snatch complex and C&J
Ex: 195#, 265# Rx

WED 04.24.19 Read More »

Coach Pietsch and Damon from team Double Trouble twining it up on the podium. #twinning #winning #bigtrouble #partnerwod #bringafriend

CFM Upcoming Events

Thursday, April 18th Bring-A-Friend Day! CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Thursday, April 18th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, April 20th 7:30 pm CFM April Babies Party at Fado’s! This is open to all CFM members and guests. Come to Fado’s to celebrate all our birthday’s in April and meet your fellow CFMers for a fun night in Midtown!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Bring A Friend Day!!
A. 500m Row For Time

B. Partner WOD
16 Minute AMRAP

3000 meter Row
Partners switch every 500m

While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes. Once the row is finished, in remaining time continue AMRAP with one partner working at a time:
10 Russian Kettlebell Swings (70/53)
10 Jumping Lunges (alt)
10 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 12:10, 17+5 Rx

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. E3MOM 21
50 Double Unders
2 Squat Snatches (increase weight each round)

Post weight for pull ups and highest snatch. Ex: 75#, 185# Rx.

THUR 04.18.19 Bring-A-Friend Day!! Read More »

Turning the corner on a great weekend like BK! #turnlooksgoodbro

CFM Upcoming Events

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! The 2019 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 21st 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 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 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Anthony
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 19.1
AMRAP 15
19 Wall Balls (20/14)
19 Calorie Row

Post total reps completed. Ex: 205 Rx.

VARIATIONS
Rx’d:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

L1/Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
5 Rounds
200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Burpee couplet with 1 partner working at each station and then switching.

Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 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

And coming Sunday…

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Pat
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.22.19 OPEN WOD 19.1 & FNL!! Read More »

CFM Upcoming Events

Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

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- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Valentine’s Day
Partner WOD
Buy In: 1000m Row* (Split anyway)
AMRAP 10
2-4-6-8-10-12…
Wall Balls (20/14) – Partner 1
Synchronized Burpees
Wall Balls (20/14) – Partner 2
Partner Wall Ball Sit Ups

*while rowing, the medball can’t touch the ground

Score 1000m row time and reps in the AMRAP. Ex: 3:40, 210 Rx.

And coming tomorrow…

A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 30 Med Ball Russian Twists (20/14)

B. 4 Rounds [15min cap]
30 Plate Taps (35/25)
15 KB SDHP (70/53)
10 Box Jumps (24/20)
10 Single Arm KB Overhead Reverse Lunges (70/53) (5L/5R)

Post time for the WOD. Ex: 12:10 Rx.

THUR 02.14.19 Read More »

Working on shoulder mobility with Dr. Jackie

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- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

And coming tomorrow…

A. For Time [11min cap]
50-30-10
Wall Balls (20/14)
Alternating DB Snatch (50/35)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post time for the WOD and load for complex. Ex: 8:48 Rx, 175#

TUES 01.29.19 Read More »

CFM Upcoming Events!

Saturday, January 12th: CFM Rise Up Partner Competition from 8 am – 2 pm Saturday morning! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! RSVP here if you are spectating or competing: Rise Up FB Event
and Details!

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

For Time
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
30 DB Overhead Lunges (50/35)

Post time for the WOD. Ex: 15:49 Rx.

And coming tomorrow…

A. EMOM 10
Odd: 8 Turkish Reverse Lunges (4/4)
Even: 8 Chin Ups

B. AMRAP 12
3 Rope Climbs*
15 Wall Balls
45 Double Unders

*Note: All athletes must wear long socks or pants/tights to protect shins on rope climbs.

Post rounds and reps for AMRAP. Ex 4+10 Rx.

WED 01.09.19 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
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- Anthony

Workout of the Day (WOD)

A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 – 5 reps @ 75%
Min 2 – 3 reps @ 80%
Min 3 – 1 rep @ 85%

B. 12 Min EMOM
Min 1 – 12 Box Jumps
Min 2 – 10 Burpees
Min 3 – Max Cal Row
Min 4 – Rest

Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.

And coming tomorrow…

A. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs

B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement

Post time for the WOD. Ex: 9:10 Rx

THURS 08.02.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Row Sprints
8 x 250m
1min Rest Between each attempt

B. 27-21-15-9
DB Snatch (50/35)
Wall Balls (20/14)

Post slowest row time and time for the WOD

And coming tomorrow…

“Summertime Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
(m = 65/135/185, w = 35/85/125)

Post rounds and reps completed. Ex: 6+8 L3

MON 06.11.18 Read More »

CFM Upcoming Events

Thursday, May 24th: 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. #BYOF Bring Your Own Friend!

Sat & Sun, May 26th & 27th: Join us for Yoga this Memorial Day Weekend. We have Yoga Saturday 12:15 pm with Monica Miller and Sunday 12:15 pm with Lana Wilson. Yoga at CFM is a combination of slow flow, yin and restorative postures with a focus on position, breath, and relaxation of the mind and body. Free trial for first time visitors and friends and family guests are welcome!

Monday, May 28th: Memorial Day Murph 08:45 at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park in the morning for the WOD.

Monday, May 28th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Today’s schedule

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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 8
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner Triple 2
2000m Row
200 Double Unders
2 mile Run

Post rounds and reps from AMRAP and time for WOD. Ex: 9+10 Rx, 26:14 Rx.

And coming tomorrow…

“Lucky 13”
AMRAP 13
13 Toes to Bar*
13 Kettlebell Swings (M=35/53/70, W=26/35/53)**
13 Lateral Box Jump Overs (M=24/24/30, W=20/20/24)***
*L1/L2= Wall Sit-Ups
**L1= Russian Swings
***L1/L2 step ups permitted

Post rounds and reps completed. Ex: 6+8 L3

MON 05.21.18 Read More »