Crystal


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Damon
12n: Zoom CrossFit- Damon
1:15p: Open Gym- Damon
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

For Time
50 Shoulder Taps (Rx+ 50' Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
50 Shoulder Taps

At Home
50 Shoulder Taps (Rx+ 50' Handstand Walk)

25 DB Push Press (50’s/35’s) or 15 Handstand Push Ups
25 V-Ups
150 Double Unders
25 V-Ups
25 DB Push Press or 15 Handstand Push Ups
50 Shoulder Taps

Post time for WOD. Ex: 13:10 Rx.


And coming tomorrow...

CFM Closed

AT Home
AMRAP 20

Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx


Mohammed and Damon


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit- Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

At Home
A. E3MOM12

Min 1: 5 DB Tempo Squats 3331 or Tempo Pistols
Min 2: 8-12 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement

B. 3 Rounds [18min cap]
400m Run
25 Straight Leg Raises
9 Double DB Snatch (35/25’s) or 5 Inverted Burpees

Post load for squats and time for the WOD. Ex: 325#, 19:11 Rx.


And coming tomorrow...

For Time
50 Shoulder Taps (Rx+ 50' Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
50 Shoulder Taps

At Home
50 Shoulder Taps (Rx+ 50' Handstand Walk)

25 DB Push Press (50’s/35’s) or 15 Handstand Push Ups
25 V-Ups
150 Double Unders
25 V-Ups
25 DB Push Press or 15 Handstand Push Ups
50 Shoulder Taps

Post time for WOD. Ex: 13:10 Rx.

Coach Carlie


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Snatch
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. Amanda [12min cap] 9-7-5
Ring Muscle Ups
Snatches (135/95)

At Home
A. Snatch with Dumbbells or PVC
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. For Time [12min cap] 9-7-5
DB Bent Row (50’s/35’s)
Dips
Devil’s Press (50’s/35’s)

Post load for pause and hang snatch and time for the WOD.
Ex: 135#/190#, 7:40 Rx.


And coming tomorrow...

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

At Home
A. E3MOM12

Min 1: 5 DB Tempo Squats 3331 or Tempo Pistols
Min 2: 8-12 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement

B. 3 Rounds [18min cap]
400m Run
25 Straight Leg Raises
9 Double DB Snatch (35/25’s) or 5 Inverted Burpees

Post load for squats and time for the WOD. Ex: 325#, 19:11 Rx.


Handstand practice


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m - Left DB Overhead, Right DB at Waist
50m - Left DB at Waist, Right DB Overhead
50m - Both DB's at Front Rack
50m - Both DB's Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
8 Wall Balls (20/14)
8 Burpees
8 Kettlebell Swings (53/35)
Cash Out:
500m Row
400m Run

At Home
A. Handstand Holds
EMOM 10

30 sec HS Hold

B. For Time [24min cap]
Buy In:
800m Run
8 Rounds
8 1-Arm Thrusters (50/35) or Squat Jump
8 Burpees
8 Dumbbell Swings (50/35) or Broad Jump
Cash Out:
800m Run

Post time for the WOD. Ex: 17:40 Rx


And coming tomorrow...

A. Snatch
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. Amanda [12min cap] 9-7-5
Ring Muscle Ups
Snatches (135/95)

At Home
A. Snatch with Dumbbells or PVC
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. For Time [12min cap] 9-7-5
DB Bent Row (50’s/35’s)
Dips
Devil’s Press (50’s/35’s)

Post load for pause and hang snatch and time for the WOD.
Ex: 135#/190#, 7:40 Rx.

Adam K.


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [14min cap]
50' Handstand Walk
21 C2B Pull Ups*
50' Handstand Walk
15 C2B Pull Ups
50' Handstand Walk
9 C2B Pull Ups
50' Handstand Walk
*(Rx+ 12-9-6 Bar Mucle Ups)

B. E2MOM 8
8-6-4-2

Clusters (Increase weight each round)
20 Straight Leg Sit Ups

At Home
A. For Time [14min cap]

5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks

B. E2MOM 8
8-6-4-2

DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#



And coming Saturday...

"I Can't Breath"
MEMORIAL WOD FOR GEORGE FLOYD
For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

Post time for the WOD. Ex: 34:30 Rx.

Editor’s Note: We understand that without context the title of this workout can come across as tone deaf or hurtful. This is not the intent of the workout’s creator, Angelo Rogers, nor CFM. Please see Angelo’s post about his inspiration and intent behind the workout he designed in George Floyd’s memory – it inspired us to share:

From Angelo’s post: “I think the name “I Can’t Breathe” is an important reminder of the injustice that has sparked the need for change in all of us. The times we are experiencing humble us and remind us how much we can really push ourselves even when life seems to be crushing down on top of us. The message is not meant to offend anyone. The title is not meant to be a play on words. It’s meant to be a reminder of the injustice, to accept the challenge of change and adversity head on.”

He also posted the following in response to individuals on social media who said they were offended by the title of the workout:

“…you have that right to disagree. In my opinion there is no correlation between the pain of a man’s last moments and the strenuous capacity of the workout. Metaphorically speaking I can’t breathe indicates I can’t breathe I can’t catch my breath because of all the injustices that continue to happen. I can’t breathe because we keep seeing the same incidents occurring with the same end results. I can’t breathe because when is there going to be change. A metaphor carried out by millions of people, including strong, powerful African American leaders such as Jesse Jackson, Lebron James, Jamie Foxx, Nick Cannon, Kobe Bryant-RIP, etc. We are asking for a breath. We are crying for a breath. The message is largely a rally cry. It’s a reminder. Symbols can be painful. Hard to hear or look at but they are the cause for emotion inside you to motivate you to rise. It’s directed towards social change…”

Saturday Schedule

9:30a: Piedmont Park Active Oval Group Workout- Michael


And coming Sunday...

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

B. EMOM 16
Min 1: 10 DB Deadlift (50's/35's)
Min 2: 10 DB Front Squat (50's/35's)
Min 3: 12/9 Calorie Row
Min 4: Rest

At Home
A. DB Bench Press

5-5-5-5-5
or
5 sets of Max Reps Push Ups

B. EMOM 16
Min 1: 10 DB Deadlift (50's/35's) or Airplanes
Min 2: 10 DB Front Squat (50's/35's) or Jump Squats
Min 3: 12/9 Calorie Row or 200m Run
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


Crystal


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

“The Rundown”
For Time [25min cap]

800m Run
30 Slam Ball Box Step Up (30/20) at 24/20"
27 Slam Balls (30/20)
24 Russian Twists (30/20) R+L=1
600m Run
24 Slam Ball Box Step Up
21 Slam Balls
18 Russian Twists
400m Run
18 Slam Ball Box Step Up
15 Slam Balls
12 Russian Twists
200m Run

At Home
For Time [25min cap]

800m Run
30 Lunges or Step Ups (35/20)
27 Dumbbell Swings (35/20) or Broad Jumps
24 Russian Twists (35/20) R+L=1 (48 reps if unweighted)
600m Run
24 Lunges or Step Ups
21 Dumbbell Swings or Broad Jumps
18 Russian Twists (36 reps if unweighted)
400m Run
18 Lunges or Step Ups
15 Dumbbell Swings or Broad Jumps
12 Russian Twists (24 reps if unweighted)
200m Run

Post time for WOD. Ex: 21:40 Rx

And coming tomorrow...

A. For Time [14min cap]
50' Handstand Walk
21 C2B Pull Ups*
50' Handstand Walk
15 C2B Pull Ups
50' Handstand Walk
9 C2B Pull Ups
50' Handstand Walk
*(Rx+ 12-9-6 Bar Mucle Ups)

B. E2MOM 8
8-6-4-2

Clusters (Increase weight each round)
20 Straight Leg Sit Ups

At Home
A. For Time [14min cap]

5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks

B. E2MOM 8
8-6-4-2

DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#


Mohammed and Damon


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit- Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips

B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Handstand Push Ups

At Home
A. E3MOM 15

Min 1: 5 Tempo DB Squats 3331
Min 2: 5-8 Strict Pull Ups or pulling movement
Min 3: 5-8 Dips

B. AMRAP 8
8 DB Deadlift (50’s/35’s) or Reverse Hypers
8 DB Swings (50/35) or Broad Jumps
8 Handstand Push Ups

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.

And coming tomorrow...

“The Rundown”
For Time [25min cap]

800m Run
30 Slam Ball Box Step Up (30/20) at 24/20"
27 Slam Balls (30/20)
24 Russian Twists (30/20) R+L=1
600m Run
24 Slam Ball Box Step Up
21 Slam Balls
18 Russian Twists
400m Run
18 Slam Ball Box Step Up
15 Slam Balls
12 Russian Twists
200m Run

At Home
For Time [25min cap]

800m Run
30 Lunges or Step Ups (35/20)
27 Dumbbell Swings (35/20) or Broad Jumps
24 Russian Twists (35/20) R+L=1 (48 reps if unweighted)
600m Run
24 Lunges or Step Ups
21 Dumbbell Swings or Broad Jumps
18 Russian Twists (36 reps if unweighted)
400m Run
18 Lunges or Step Ups
15 Dumbbell Swings or Broad Jumps
12 Russian Twists (24 reps if unweighted)
200m Run

Post time for WOD. Ex: 21:40 Rx