6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean
10 minutes every minute on the minute
1 Power Clean. 80% of 1 rep max.
B. 4 Rounds
In 2 minutes complete…
9 Deadlift
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Push Jerk
Then in the remaining time…
AMRAP 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).
At Home
A. DB Power Clean
10 minutes every minute on the minute
2 DB Power Clean with pause 2 sec floating off ground.
B. 4 Rounds
In 2 minutes complete…
9 DB Deadlift (50’s/35’s)
7 DB Power Clean
5 DB Push Jerk
Then in the remaining time…
AMRAP Straight Leg Weighted Sit Ups (50/35)
Rest 1 minute between rounds
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
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)
At Home
A. DB Tempo Squat
5 sets of 3 at Tempo 3311. Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 DB Goblet Squats (50/35)
30 DB Swings (50/35)
30 Mountain Climbers (R+L=1)
30 1-Arm Sumo Deadlift High Pull (50/35)
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
Saturday, August 28th 31Heroes August Raffle and Karaoke for 31Heroes! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We have raised over $7,000 and are almost on our way to reaching our 2nd goal for $10,000!
Thursday, August 19th and Sunday, August 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!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets
At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Farmer Carry Stationary March (50’s/35’s) (Rx+ Fat Gripz)
Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+
And coming tomorrow…
A. Power Clean
10 minutes every minute on the minute
1 Power Clean. 80% of 1 rep max.
B. 4 Rounds
In 2 minutes complete…
9 Deadlift
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Push Jerk
Then in the remaining time…
AMRAP 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).
At Home
A. DB Power Clean
10 minutes every minute on the minute
2 DB Power Clean with pause 2 sec floating off ground.
B. 4 Rounds
In 2 minutes complete…
9 DB Deadlift (50’s/35’s)
7 DB Power Clean
5 DB Push Jerk
Then in the remaining time…
AMRAP Straight Leg Weighted Sit Ups (50/35)
Rest 1 minute between rounds
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.
CFM Upcoming Events
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
Thursday, August 19th and Sunday, August 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!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time
B. 4 Rounds [12min cap]
75 Double Unders
12 Ground to Overhead (95/65)
At Home
A. E4MOM 16
3/3 Double DB Single Leg Deadlift or Tempo Airplanes 2521
30 sec Handstand Hold
5-8 Double DB Bent Row or Pulling Movement
Rest remainder of the time
B. 4 Rounds [12min cap]
75 Double Unders
6/6 DB Hang Snatch (50/35) or 10 Alt 1-Arm Burpee
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets
At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Farmer Carry Stationary March (50’s/35’s) (Rx+ Fat Gripz)
Rest 2 minutes between sets
Aerobic Capacity Workout Series 1st Aerobic Capacity workouts is Sunday 8/15 at 8:30 am at Phoenix Track. Session will continue for 8 weeks into October to help build your cardio vascular endurance and running stamina! Early bird price is $35 for the workout series. Price increases to $45 on 8/14. Sign up here: https://bit.ly/AerobicCapacityRegistration2021
Thursday, August 19th 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 21st RISE UP Invitational Competition in Marietta, GA. CFM will be sending 2 teams to compete in the Rx and Scale divisions. come out to watch and cheer them on for the workouts. Click here for event details!
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
And coming Saturday…
Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups
At Home
Partner WOD
For Time [30min cap]
100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees
All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.
Post time for the WOD. Ex: 22:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges
At Home
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges
Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.
Sunday Schedule
8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Adam
Workout of the Day (WOD)
Hotmail
A. 3 Rounds [20min cap]
Rx
60 Double Unders
15 Chest to Bar Pull Ups
60 Double Unders
15 Overhead Squats (95/65)
Rx+
100 Double Unders
21 Chest to Bar Pull Ups
100 Double Unders
15 Overhead Squats (120/85)
B. Banded Hip Stretches
At Home
A. 3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge
Post time for the WOD. Ex 15:10 Rx+
And coming tomorrow…
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
EMOM 20
Min 1: 4 Front Squats (@ 75% 1RM)
Min 2: Parallette Pike Handstand Push Ups
Min 3: Box Jump Overs (24/20)
Min 4: Kettlebell Swings (53/35)
Min 5: Rest
At Home
EMOM 20
Min 1: 3/3 DB Front Rack Split Squats
Min 2: Deficit Pike Handstand Push Ups
Min 3: Lateral Skier Hops
Min 4: DB Swings (50/35)
Min 5: Rest
Post fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
And coming tomorrow…
Hotmail
A. 3 Rounds [20min cap]
Rx
60 Double Unders
15 Chest to Bar Pull Ups
60 Double Unders
15 Overhead Squats (95/65)
Rx+
100 Double Unders
21 Chest to Bar Pull Ups
100 Double Unders
15 Overhead Squats (120/85)
B. Banded Hip Stretches
At Home
A. 3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge
Post time for the WOD. Ex 15:10 Rx+
31Heroes August Raffle and Karaoke for 31Heroes! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We have raised over $7,000 and are almost on our way to reaching our 2nd goal for $10,000!
Thursday, August 19th 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!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)
Post time for the WOD Ex: 13:10 Rx+
And coming tomorrow…
EMOM 20
Min 1: 4 Front Squats (@ 75% 1RM)
Min 2: Parallette Pike Handstand Push Ups
Min 3: Box Jump Overs (24/20)
Min 4: Kettlebell Swings (53/35)
Min 5: Rest
At Home
EMOM 20
Min 1: 3/3 DB Front Rack Split Squats
Min 2: Deficit Pike Handstand Push Ups
Min 3: Lateral Skier Hops
Min 4: DB Swings (50/35)
Min 5: Rest
Post fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
Thursday, August 19th 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!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Weighted Pull Ups
5-5-5-5 increasing weight
B. 3 Rounds [15min cap]
400m Run
15 Bar Over Burpees
9 Clean & Jerk (115/75)
At Home
A. DB Bent Row or Pulling Movement
4 sets 8-12 reps
B. 3 Rounds [15min cap]
400m Run
15 Burpee Over Dumbbell or Burpee over Towell
9 DB Clean & Jerk (50’s/35’s) or 6 Inverted Burpees
Post load for pull ups and time for the WOD. Ex: 57##, 10:45 Rx
And coming tomorrow…
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)
Willey Good BBQ will be catering the cookout on Saturday at 2 pm! You’ll be Eatin’ Willey Good!
CFM Upcoming Events
Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 19th 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!
Adam Harding carry a sandbag in 31Heroes WOD#workouttoremember #rememberthefallen
Sign up to participate in the WOD on Saturday, August 7th from 8:30 am – 12 pm.
For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80% of 1RM)
Rest the remainder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)
At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the remainder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Saturday Schedule
31Heroes WOD Hosted by CrossFit Midtown
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster. Plan to arrive 30-45 minutes before the start of your heat to warm-up and set up for the WOD.
7:30a: Doors Open
8:31a: Heat 1
9:15a: Heat 2
10:00a: Heat 3
10:45a: Heat 4
11:45a: Yoga- Monica Miller
2:00p: Cookout!
And coming Sunday…
A. Split Stance KB Deadlift
4 x 8/8
add weight each set
B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
At Home
A. Split Stance DB Deadlift
4 x 8/8
add weight each set
Or Airplanes 4 x 8/8
B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout and contact us with which heat you’ll be in.
31Heroes Hosted by CFM
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster
Doors Open: 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Michael 6:00p: Zoom CrossFit– Michael
7:00p: All Levels CrossFit- Hailey
At Home
A. Partner WOD
For Time
1200m Run
100 Mountain Climbers (L+R=1)
50 DB Bent Row (50’s/35’s) or Pulling Movement
25 DB Squat Cleans (50’s/35’s) or Reverse Burpees
50 DB Bent Row (50’s/35’s) or Pulling Movement
100 Mountain Climbers (L+R=1)
1200m Run
1 partner working at a time. All reps are team totals. Partners must alternate every 250m on the row and may partition the reps for the other movements any way.
B. Banded stretch cool down
Post the time for the WOD. Ex: 21:20
And coming tomorrow…
A. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80% of 1RM)
Rest the remainder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)
At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the remainder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
