slam balls

#tbt Dez and Heidi finishing the workout together. Fist bumps for a WOD well done.

Today’s schedule

5a: All Levels CrossFit: Michael
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)

AMRAP 20
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)

1 partner working at a time. All rounds and reps are team totals.

Post rounds + reps for AMRAP. Ex: 4+34 Rx.

And coming tomorrow…

A. E3MOM 12
Min 1 – 5 Thrusters
Min 2 – 8 Bent Over Barbell Rows (same bar as thrusters)
Min 3 – Rest

B. 5 Rounds
7 Shoulder to Overhead (155/105)
3 Rope Climbs
30 Double Unders

Post load for thrusters and time for the WOD.
Ex: 125#, 9:50 Rx

CFM Upcoming Events

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!

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Registration is open through 6/23 and athletes can purchase a single session from the calendar. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

THUR 06.20.19 Bring-A-Friend Day!! 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

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

WED 04.24.19 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 15
5 Deadlifts (225/155)
10 Toes to Bar
15 Slam Balls (30/20)
200m Run

B. Nutrition WOD

Post rounds, reps and load for WOD. 5+15 Rx

And coming tomorrow…

A. Back Squat
20min to establish a 1 Rep Max

B. 2 Rounds [10 min cap]
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Post heaviest load for back squat and time for WOD. Ex: 425# PR!, 8:46 Rx

WED 09.11.18 Read More »

Today’s schedule

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)

EMOM 25 [5 Rounds]
10 DB Goblet Squat Clean (70/50)
10 Lateral Box Jump Over (24/20)
10 Slam Balls (30/20)
10 Strict Pull Ups
10 HSPU

Post fewest reps completed in each EMOM.
Ex: 10,10,10,10,10 Rx.

And coming tomorrow…

A. Bench Press
5-5-5-5-5

B. For Time:
21 Power Clean (135/95)
500m Row
15 Power Clean
500m Row
9 Power Clean
500m Row

Post weight for 5 rep Bench Press, and time to complete WOD Ex: 305, 9:49 Rx

THUR 05.10.18 Read More »

Predictions for 17.5? See below!! Tom, Jonathan, and Stacy flying through Double Unders.

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
Rest 3 minutes
4 Rounds:
10 Air Squats
10 AbMat Situps
10 Slam Balls (20/15)
10 Slam Balls Passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow…

17.5: PREDICTIONS

9-10 Minute Time Domain

Movements:
Thrusters (95/65) or DB Thrusters (50/35) -Rx
(75/55) or Dumbbells (35/20) -Scaled
Double Unders -Rx
Singles -Scaled

Rep Scheme:
(1) Increasing Ladder
3-6-9-12-15-18-… Thruster
10-20-30-40-50-60-… Double Unders
OR
(2) Decreasing Reps for Time
27-21-15-9 Thrusters
100-75-50-25 Double Unders
OR
(3) Classic CrossFit AMRAP
30 Double Unders
15 Thursters

Upcoming Events

Friday, Mar 24th: Week 5 of the CrossFit Games Open Continues at CFM this week! We will be hosting exciting matchups of our coaches and top athletes along with the those at the top of the leaderboard for the scaled division.

We will have cold beverages and food…everyone is welcome to bring something to share. Please spread the word that we want everyone in the gym to enjoy FNL as we close out the open season with this event called “The Finale!” Doors open at 7pm and first heat kicks off at 7:30pm.

Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him…as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard!

Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!

Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! 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.

THUR 03.23.17 Bring-A-Friend Day!! Read More »

Upcoming CFM Events

Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 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.

Today’s schedule

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

Workout of the Day (WOD):

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. “Golf Carting”
8 Minute AMRAP
20/15 Cal Bike or 20/15 Cal Row
15 Pushups
100ft Farmers Walk (32’s/24’s)
15 Slam Balls (20/15)
20 Lateral Step Ups & Over (24/20”)
20 AbMat Situps

Rest 2 minutes after the first AMRAP and repeat starting with 20/15 Cal Row instead.

In a shotgun start, one person on each team starts on a different movement and moves down the list to complete the round. 100/95 reps per round. Continue the second AMRAP where you started the 1st AMRAP. The team with the most reps from their individuals wins the race.

Post load for deadlift and total individual reps completed (50ft carry = 5 reps)
Ex: 400#, 305 Rx.

And coming tomorrow…

A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).

B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).

C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)

**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

THUR 09.08.16 Read More »

"The magic is in the movement; the fun is in the community" #CrossFit — “The magic is in the movement; the fun is in the community” #CrossFit

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3-3-3 increasing to heavy set of 3.

B. 12 Minute EMOM
(40 seconds work: 20 seconds rest)
1st Minute: 12/9 Cal Row
2nd Minute: 12 Dumbbell Bench Press (m = 25/35/50s, w = 15/25/35s)
3rd Minute: 12 Slam Balls (20/14)
4th Minute: 12 Burpees

Post load for squat and fewest reps for each movement in EMOM.
Ex: 325#, 12-11-12-10 L3

And coming Saturday…

“Captain America” Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side)
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 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

11a: Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve

FRI 07.01.16 Happy 4th of July! Read More »

Today’s schedule

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

Workout of the Day (WOD):

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds [15 Minute Time Cap]
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

And coming tomorrow…

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

THUR 06.16.16 Read More »