Month: August 2016

Tina and Anastasiya.
Tina and Anastasiya.

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets at same weight. Max reps 3rd set.

B. “Fortitude”
30 Minute EMOM

ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes. Score the fewest cal and burpees completed in a minute.

Post reps and load for pullups and reps for EMOM. Ex: 55#, 6 reps, 15/13 Rx.

And coming tomorrow…

A. “Family Feud”
Split class into 2 teams

20 Minute AMRAP
40m Prowler Push (100/50)
100m Sandbag Carry (45/25)
200m Sprint

In a relay fashion, the teams form a single file line each. Athlete 1 starts with the 40 meter prowler. As soon as that athlete returns, he or she moves onto the 100 meter sandbag. Athlete 2 can then start the prowler… and so forth.

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

Post rounds completed by the team. Ex: 22 team of 4 Rx.

"Make it feel good." Lacrosse ball calf smash with Nancy and Casey.
“Make it feel good.” Lacrosse ball calf smash with Nancy and Casey.

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

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Doublemint”
5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar

Rest 5 minutes

5 Minute AMRAP
20m Foot-Hand Crawl
15 Kettlebell Swings (24/16kg)

B. 5-Way Shoulder Stretch
Hold each position 1 minute

Post rounds and reps from each AMRAP (10m = 1 rep).
Ex: 3+4 Rx, 4+1 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets at same weight. Max reps 3rd set.

B. “Fortitude”
30 Minute EMOM

ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes. Score the fewest cal and burpees completed in a minute.

Post reps and load for pullups and reps for EMOM. Ex: 55#, 6 reps, 15/13 Rx.

Levitate
Levitate

Today’s schedule

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

Workout of the Day (WOD)

“Four Quarters”
On a running clock complete the following:

A. Hang Squat Clean: In 0-6 minutes work up to a heavy single

B. Front Squat: In 6-13 minutes work up to a heavy double (from rack)

C. Bench Press: In 13-21 minutes work up to a heavy set of 3.

D. Partner WOD: 21-28 minutes for an 7 minute AMRAP
10 Strict DB Press (m = 25/35/50, w = 10/25/35)
10 Stationary Reverse Lunges (alt)
10 Double KB Deadlift (m = 16/20/24, w = 8/12/16kg)

Both partners working at the same time. All reps are individual totals. 1 Partner starts on press the other on lunges. Score rounds and reps for each individual.

Post load for clean, squat, and bench, and rounds and reps for AMRAP.
Ex: 245#, 285#, 250#, 7+15 L3.

And coming tomorrow…

A. “Doublemint”
5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar

Rest 5 minutes

5 Minute AMRAP
20m Foot-Hand Crawl
15 Kettlebell Swings (24/16kg)

B. 5-Way Shoulder Stretch
Hold each position 1 minute

Post rounds and reps from each AMRAP (10m = 1 rep).
Ex: 3+4 Rx, 4+1 Rx.

Ladies watching Dez bench
Ladies watching Dez bench

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…

Partner “Alex” – Teams of 2 for time: [21 Minute Time Cap]
1000m Row
20 Power Snatches (m = 115/155, w = 80/105)
60 Burpees over the bar
20 Power Snatches (m = 115/155, w = 80/105)
1000m Row

Post time to complete the WOD. Ex: 15:34 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: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: Strength Training/Open Gym- Brianna
12:15p: Yoga- Alexis Story. Click here to reserve

Kristi and Lauren
Kristi and Lauren

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
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. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.

B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run

Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

Tagging In. Ellen and Sarah.
Tagging In. Ellen and Sarah.

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.

B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint

Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.

And coming tomorrow…

A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.

B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

CFM Yoga
CFM Yoga

Upcoming CFM Events

Wednesday, August 24th: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds

*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).

Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.

And coming tomorrow…

A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.

B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint

Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.

Coach Anthony
Coach Anthony

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps on final set.

B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Pushups
Row for Cal
Double Unders

Post load and reps for Back Squat and total reps for each movement. Ex: 240#, 8 reps, 210, 55, 74, 188 Rx.

And coming tomorrow…

A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds

*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).

Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.

Sarah completing overhead walking lunges
Sarah completing overhead walking lunges

Atlanta Fitness Expo 10am-4pm Piedmont Park Promenade. 2-4pm CrossFit Competition. Click here to sign up and for more details. $200 cash prize 1st place and $75 2nd place!
Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Wednesday, August 24th: 7:30pm. Advance free screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday…

CrossFit in the Park. We are putting Atlanta athletes to the test to compete in this CrossFit at the Park competition this Saturday 8/20 at Piedmont Park Promenade 2-4pm as part of the Celebrity Sweat Ultimate Fitness Challenge and Expo. Registration is free and there will be a cash prize of $200 for 1st place and $75 for 2nd place. Open to all Crossfit levels and Expo attendees. Workouts released on the facebook event page and include classic crossfit movements and some odd object tasks. To sign up for the competition and to register a spot, fill out your name on the sign up sheet: COMPETITION SIGN UP

Saturday Schedule

11a: Open Gym- Travis
12:15p: Yoga- Monica. Click here to reserve
2-4p: CrossFit at the Park

Sunday Schedule

9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve

Sandbag to shoulder for a 400m carry.
Sandbag to shoulder for a 400m carry.

CrossFit at the Park

We are putting Atlanta athletes to the test to compete in this CrossFit at the Park competition this Saturday 8/20 at Piedmont Park Promenade as part of the Celebrity Sweat Ultimate Fitness Challenge and Expo. Registration is free and there will be a cash prize of $200 for 1st place and $75 for 2nd place. Open to all Crossfit levels and Expo attendees. Workouts released on the facebook event page and include classic crossfit movements and some odd object tasks. To sign up for the competition and to register a spot, fill out your name on the sign up sheet: COMPETITION SIGN UP

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
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. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. 4 Rounds [14 Minute Time Cap]
100m Sprint
3 strict pullups
30 seconds dead hang hold**
9 Pushups
12 Russian Kettlebell Swings (m = 24/32, w = 16/24kg)

**(Rx+ = 1-hand hold R/L 15sec each)

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 27, 64, 10:15 Rx.

And coming tomorrow…

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

Atlanta Fitness Expo 10am-4pm Piedmont Park Promenade. 2-4pm CrossFit Competition. Click here to sign up and for more details. $200 cash prize 1st place and $75 2nd place!
Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Wednesday, August 24th: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing