WORKOUT OF THE DAY

russian twists

WED 04.24.19

By | WOD | No Comments

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

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)

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

FRI 02.15.19

By | Partner WOD, WOD, Yoga | No Comments

Saturday Yoga working on breathing, balance, and flexibility.

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!!

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- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

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.

And coming Saturday…

Partner Eva
5 Rounds

800m Run
30 Kettlebell Swings (70/53)
30 Pull Ups

Partners will split the run in 200m or 400m. Divide KBS and Pull Ups anyway.

Post time for the WOD. Ex: 34:28 Rx.

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: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 11.09.18

By | WOD | No Comments

Mr. Anderson lifts all the heavy things

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. EMOM 16
Min 1 – Box Jumps (24/20)
Min 2 – Russian Twists (20/15)
Min 3 – Double Unders
Min 4 – Rest

B. Get flexy with it

Post total reps of each movement. Ex: 78, 144, 325 Rx

And coming Saturday…

Teams of 3
For Time [30 Minute Cap]

50-40-30-20-10
Calorie Row
Devil’s Press (50/35’s)
Directly Into:
50-40-30-20-10
Toes to Bar
Thrusters

Round of 50: 75/55
Round of 40: 95/65
Round of 30: 115/80
Round of 20: 135/95
Round of 10: 155/105

Post time to complete WOD. Ex: 24:33 Rx

Saturday Schedule

8a: Open Gym- Damon
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga with Coach Brianna

And coming Sunday…

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 08.03.18

By | Events, Partner WOD, WOD, Yoga | No Comments

Alex practices her J-hook for rope climbs

CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ 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

#31Heroes

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
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. 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

And coming Saturday…

Partner WOD
Squat Clean Accumulate:
M/M Pair: 3,000lbs
M/F Pair: 2,500lbs
F/F Pair: 2,000lbs
[10min Cap] Directly Into
40-30-20-10
Single Arm DB Hang Clean and Jerk (50/35)
Burpees
*100m Run together after each Round*

Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 Rx

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

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Michael
11a: Weightlifting- Anthony
12:15p: Handstand Mobility and Workshop- Lana Wilson
5,6p: Open Gym- Travis

THURS 10.3.13 Beka’s CFMakeover Goals

By | CFMakeover, WOD | 2 Comments

My goals for the CFMakeover

By Coach Beka
My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there.
My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal.
Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free.
CrossFit 5x per week & yoga at least 1x a week
Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine.
Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching.
Increase back squat max, deadlift max and max strict ring dips.
Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein.

I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN

cfm_helen (6 of 17)Coach Beka during the Summer 2013 To Helen Back Challenge.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Deadlift: 3×5 work-ups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

And coming tomorrow…FRIDAY FUN!

Buy in: 200m run
THEN: 50-40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
THEN: 20-15-10-5
Burpees
American kettlebell swings 53/35#
Lateral box jumps 24/20
THEN cash out: 200m run

WED 10.2.13 Quality groceries on a budget

By | CFMakeover, Paleo, WOD | One Comment

Quality groceries on a budget

by ITP student Uran
I’ve heard people complain that eating healthier, be it Paleo or otherwise, is too expensive.
Trust me, I understand. If you’ve ever tried to do your weekly grocery shopping at Whole Foods, you’ve probably walked out of there gasping for breath at the realization that you just dropped a small fortune on a week’s worth of groceries for ONE person.
Here are some tips and tricks on eating clean and keeping your wallet happy:
Shop around – Yes, it takes a little bit more planning and time to hit up more than one store, but it can really be worth it in terms of savings. Trader Joe’s is your best bet for most of the week’s food if you’re eating paleo…great prices on organic, free-range chicken, frozen wild-caught fish, grass-fed meats, grass-fed and raw-milk cheeses (if you’re into dairy), cage-free eggs, nuts, coconut oil, and organic produce.
Dekalb Farmer’s Market is another great choice for veggies and some clean meats as well. They have a gigantic selection so you’d be hard-pressed not to find what you’re looking for there.
Finally, Kroger (specifically the Ansley Mall Kroger) is great for everything else. They have a pretty decent organic produce selection and always have good sales on goodies like sweet potato chips, lara bars, Amy’s soups, coconut waters, etc.
Don’t buy everything organic – If you can afford to buy everything organic, go for it. But if you can’t/don’t want to, then just buy organic for the “dirty dozen.”
Plan your meals in advance – Spend just 30 minutes figuring out what you’d like to cook in the coming week, buy some items in bulk and get more bang for your buck. Learning to love leftovers is helpful here as well. You can make 3-4 portions of one meal, and have it several times over the course of the week.
Plus, you’ll cook less and avoid the what-am-I-eating-for-dinner crisis, which will help keep you on track during the CFMakeover. Win-win-win!

Congrats to Emilio on getting his muscle up last night. He’s had the strength to get there for awhile now, and his hard work on technique & transitions finally pays off!!!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. 3 rounds: Max strict pull ups or ring rows, rest 3 min*
B. As many rounds & reps as possible in 15 minutes*:
20 double unders (or 60 singles)
10 burpee broad jumps (jump your height…we’ll premark the floor)
5 handstand push ups
*CFMakeover use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month.

And coming tomorrow…

A. Deadlift: 3×5 workups
B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories

MON 07.08.13 July programming focuses

By | Events, WOD | 2 Comments

July programming

Our focuses this month are on preparing to retest our maxes on several lifts throughout the month (see below) AND to improve at running, kettlebell swings and pull ups (for everyone, but especially those participating in the Summer Challenge: To Helen Back)
Quarterly Progress Checks are coming up! What does that mean for you? It means you’re preparing to go BEAST MODE and set some new personal records (PRs!) this month on several lifts that we will be testing, or maxing out on. We’ll also be preparing the Helen challengers to DOMINATE Helen when they compete again on Saturday, August 10th.
Choose your training/testing days wisely – for instance, if you’re hoping to break some personal records on the CrossFit Total, I recommend taking off the day or two prior, so you’re fresh for those lifts. Here are some important testing dates in July programming:
Every Wed in July – HELEN practice. Programming on Wednesdays throughout the month includes running, kettlebell swings and/or pull ups.
Tues, July 9 – Front squat 1 rep max
Thurs, July 11 – 5k row time trial
Fri, July 12 – FRAN!
Tues, July 16 – Overhead squat 1 rep max
Fri, July 19 – Bench press 1 rep max
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this week!
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21 and Saturday, 7/28

THANKS TO OUR 1000 FACEBOOK FANS! Here’s the “thank you” video on YouTube… OUR version of Prancercise.
DISCLAIMER: CFM is in no danger of becoming a Prancercise-specific facility any time in the future. Ever. We MAY host regular Prancercise sessions in the park though. Or Walmart, as in this case:

BAFD pt2 (23 of 30)Leaor on Team Fight Gone Bad. Congrats to Leaor, Amanda, Ellen, Rusty, Jim H, Adrian, Leigh and all the other CFMericans who ran the Peachtree Road Race last week. Hopefully everyone had a great run!

Workout of the Day (WOD)

A. Bench press:4 sets of 4 @80% of 1 rep max (if you don’t know your max, choose a weight that will be challenging for 4 sets of 4)
B. Skill work or EMOM10: 10 min pistol or DU skill work OR Do 6 pistols & 20 DU every minute on the minute for 10 minutes
C. Complete 8 rounds for time:
6 Overhead Walking Lunges
6 Dynamic Push Ups*
12 Russian Twist w DB or KB

*In case you aren’t familiar with the dynamic push up or Russian twist, here are a few videos explaining the movements:

And coming tomorrow…

A. Front Squat: In 10 min, find your 1 rep max
B. Clean & Jerk: 2-2-2
C. EMOM8: Every minute on the minute for 8 minutes, perform 6 power cleans & 3 thrusters 95/65