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Help us update the CFM website!

CFM is less than a year old, but we’ve already heard so many success stories of our students getting stronger, leaner, braver, and mastering all sorts of skills like double unders and pull ups! We’re adding some testimonials to the web page to help visitors understand the awesomeness that happens inside our box on a daily basis. If you’re willing to let us share your CFM story, please email it to Tirzah. Thanks in advance!

Upcoming Events

Beginner classes with Coach Cassie: We’re already two classes in. Join Coach Cassie now on Tues & Thurs at 8pm and Sat morning at 9 for a focus on fundamentals as well as a workout!
SUNDAYS! Starting FEBRUARY 3rd, join Coach Dyer for Open Gym from 12n-2p. This class will have supervised coaching, but won’t have a structured group warm-up. Show up and tell us what you want to work on, and we’ll help you select a good workout or skillwork to achieve your goals!
Yoga on Weds @ noon! Join Beth in the front room on Wednesdays at noon for yoga, starting Feb 6th. Thursday night yoga at 8:15 with Monica will also continue. Yoga is free with your CFM membership, so all students are welcome to attend… it doesn’t count as one of your weekly visits.
Ayurveda workshop with Anna Russ: Sat, Feb 2nd, 12n-2p. More details below…
Quarterly Progress Checks: Don’t miss the week of Feb 4-8th at CFM! We’ll be retesting the Baseline, maxing on several lifts, as well as doing a few other benchmark workouts. AND OH YEAH: Goal setting! We’ll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Join us on Fat Tuesday, February 12th at 8pm. This WOD is open to the public so bring a friend if you wish. It won’t count as one of your weekly visits. The Beginner’s class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER!
Bring a Friend Days are coming back at the end of February. Bring a buddy along to class on Thursday, Feb 28, Friday, March 1 & Saturday, March 2 for a partner or team workout suitable for all fitness levels.

Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don’t know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Ayurveda, the science of self-healing, will teach you about your natural tendencies, how to tune into what your body needs, and how those needs change throughout the seasons of the year and various times of life. Anna Russ will lead us through a two-hour workshop with a basic Ayurveda overview on the following topics:
-Passion = Purpose
-Focusing on You!
-Nutrition for the mind, body and soul
-Taking your fitness to the next level
-Stress management tools for work and home
This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.

New student Tish, Lis, and new student Kimberly work through the push up madness in Cassie’s Beginner class Thursday night.

Workout of the Day (WOD)

A. Deadlift: 8 reps every 90sec, 7 rounds
B1. 8min to find Press 1 rep max: Rest 2 minutes, then complete B2.
B2. Tabata pushups for reps:
8 rounds of :20 push ups, :10 rest. Count total reps. Rest 2 minutes, then complete B3.
B3. Kettlebell swings: As many reps as possible in 4 minutes at 53/35#

And coming tomorrow…

A. Squat clean: In 15 minutes, work up to a heavy squat clean triple
B. 5 rounds for time:
12 thrusters 95/65#
18 box jumps 24/20″

MON 01.28.13 Read More »

February is upon us!

We’ve got lots of great things in store next month, and we kicked off some of them early:
Beginner classes with Coach Cassie: We’re already two classes in. Join Coach Cassie now on Tues & Thurs at 8pm and Sat morning at 9 for a focus on fundamentals as well as a workout!
SUNDAYS! Starting FEBRUARY 3rd, join Coach Dyer for Open Gym from 12n-2p. This class will have supervised coaching, but won’t have a structured group warm-up. Show up and tell us what you want to work on, and we’ll help you select a good workout or skillwork to achieve your goals!
Yoga on Weds @ noon! Join Beth in the front room on Wednesdays at noon for yoga, starting Feb 6th. Thursday night yoga at 8:15 with Monica will also continue. Yoga is free with your CFM membership, so all students are welcome to attend… it doesn’t count as one of your weekly visits.
Ayurveda workshop with Anna Russ: Sat, Feb 2nd, 12n-2p. More details below…
Quarterly Progress Checks: Don’t miss the week of Feb 4-8th at CFM! We’ll be retesting the Baseline, maxing on several lifts, as well as doing a few other benchmark workouts. AND OH YEAH: Goal setting! We’ll reflect on the past quarter and set some new goals to crush over the next three months.
Mardi Gras WOD: Join us on Fat Tuesday, February 12th at 8pm. This WOD is open to the public so bring a friend if you wish. It won’t count as one of your weekly visits. The Beginner’s class will be cancelled on Fat Tuesday, but everyone is welcome to join the party (all levels!) and LAISSEZ LES BON TEMPS ROULER!
Bring a Friend Days are coming back at the end of February. Bring a buddy along to class on Thursday, Feb 28, Friday, March 1 & Saturday, March 2 for a partner or team workout suitable for all fitness levels.

Finding Your Zone:

A Lifestyle Overhaul using Ancient Wisdom and Modern Science
Are you in a winter funk? Ever feel out-of-balance or so stressed out and overwhelmed you just don’t know what to do?
Has it ever occurred to you that self-care (taking time to nourish and nurture your body) will enhance your quality of life and improve your well-being?
Ayurveda, the science of self-healing, will teach you about your natural tendencies, how to tune into what your body needs, and how those needs change throughout the seasons of the year and various times of life. Anna Russ will lead us through a two-hour workshop with a basic Ayurveda overview on the following topics:
-Passion = Purpose
-Focusing on You!
-Nutrition for the mind, body and soul
-Taking your fitness to the next level
-Stress management tools for work and home
This workshop lasts two hours and costs $20 for CFM members and $30 for guests. Read more about Anna & register here.

Check out Fred, J-Herm, Calin, Jason & Colby crushing some push ups. It was awesome watching these guys motivate each other through the late rounds of yesterday’s push up extravaganza.

Workout of the Day (WOD)

A. Split Squat (w rear foot elevated): 4 sets of 8-10 @3010 tempo, every 4min
B. Handstand push ups: 4 sets of AMRAP(-2)* Rest 2 min between rounds
*AMRAP(-2)=two reps shy of as many reps as possible.
C. 6 rounds for time*:
15 pullups
10 air squats
*Change of plans since there’s a 50% chance of rain today. We’ll tackle “HELEN” next Friday instead!

And coming tomorrow…

9 am Beginner class, 10 am Partner WOD and 11 am Makeup WOD/Open Gym

Partner WOD: Partner 1 (P1) – 30 wall balls, 30 box jumps, 300m row. Partner 2 (P2) rests. Then P1/P2 switch for 10 total rounds or 5 rounds each.

FRI 01.25.13 Happy Animal Warm-Up Friday! Read More »

How was your first week of the paleo challenge?

We covered a lot of ground at Saturday’s Food as Fuel class, but I know some of you missed out… what questions do you have? What has been toughest about it so far? Post here in the comments and we’ll help each other out!
Next week we’re doing a paleo meal swap… in groups of up to eight (we’ll split up if there’s a huge crowd), we’ll each make seven extra servings of the same paleo dish, then bring them in on Sunday/Monday night (still ironing out details) to swap, so instead of eating the same thing all week, you’ll get to taste seven new dishes! We’ll share the recipes in the Facebook group to give you new ideas for what to cook for yourself in the second half of the challenge! Email Alicia if you are interested or want more details.

Eat-Clean January Resource-o-tha-day!

Here’s a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:


THIS Friday, 1/11 at 7p – Paleo Potluck AND Arunima Trunk Show… bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 – Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.

Check out Dyer leading warm-ups in Friday’s 7am class. Dyer is getting CrossFit certified later this month and will begin leading classes in February. Dyer ON FIRE!.

Workout of the Day

A. Push Press: 5-5-3-1, 3min rest between sets
B1. 5 rounds of AMRAP(-2): Touch & Go Push Press at 65% of A, 30sec rest
B2. 5 rounds of kettlebell or dumbbell bent-over row: 12-16 reps, 90sec rest

And coming tomorrow…

A. 6 rounds: 2 reps of snatch balance, every 3min
B. 4 rounds: 10-12 reps of Back Squat @3010, every 3min
C. As many reps as possible in 10 minutes of:
21 overhead squats 95/65
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

MON 01.07.12 Read More »

Twas the night before CrossFitmas, all through CFM,
Not a creature was stirring, not even Big Jim.
The stockings were hung by the pro shop with care,
In hopes Better-Than-Sex cake soon would be there.

The members were nestled all snug in their beds,
While visions of jello shots danced in their heads.
And Dyer in his sweat puddle, and Uran in knee socks,
Had just settled in to decorate the box.

When out on West Peachtree arose such a clatter,
I sprang from the AirDyne to see what was the matter.
Out front to the street I crawled like a bear,
Seeking Santas in speedos and red underwear!

The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
I was expecting to find running holiday sweaters,
But instead saw these bad ass CrossFit competitors,

Pulling a sleigh carrying such a quick man,
I knew in a moment it must be Coach Dan.
More rapid than pumas his prowlers they came,
And he whistled, and shouted, and called them by name;

“Now, Austin! now, Ellen! now, Tirzah, Shay and Krystol Hines!
On, Carlos! on Brianne! on Dave, Matt and Arielle Fine!
Go crush the competition and give it your all!
Dash away to CFHD and have a ball!”

Dan sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ‘ere he drove out of sight,
“We’ll be back for the holiday party tonight!”

CrossFitmas weekend events:

Fri @ 7pm: CrossFitMas Eve burpees. Immediately following the 6pm class, join Lis as she makes good on her losing bet to Levy over the SEC Championship game’s outcome. Lis will don Crimson Tide gear as she performs 100 burpees. Hopefully the mediocre attire doesn’t slow her down.
Sat 9a-4p: Cheer on our CFM teams (Arielle, Brianne, Carlos, Dave, Ellen, Tirzah, Austin, Krystol, Matt & Shay) at the Atlanta Affiliate League Team Invitational at CrossFit HD in Chamblee.
Sat 1:30-3p: Join the CFM Bacon Cheer Station to cheer on the Atlanta Santa Speedo runners as they dash past the gym! The run is at 2. Meet us at the gym between 1:30 & 3. We’ll be blasting some tunes & handing out bacon and candy canes.
Sun @ 11am: Touch football in Piedmont Park. Join us at the Active Oval to play touch football Sunday morning. No experience required… but shoes are recommended (especially after consulting the shoe hero).

That’s all. Nothing else this weekend.

NO! WAIT! THERE’S MORE!

CFM’s CrossFitmas Party is Sat from 7 to 10 in the box. We’ll provide the main course and some drinks. You bring an appetizer or dessert to share. Feel free to bring friends & family. We hope you can join us. ***Overflow parking will be available in the New-South-Construction-marked spots in the pay lot at 13th & West Peachtree.

The CFM team wishes you a happy holiday season and we hope you can join us this weekend at our CrossFitmas party… 7 to 10 pm at the gym (in case you live under a kettlebell and missed all the other announcements).

Workout of the Day

A. Back Squat: 4 sets of 5 to 7 reps @3010 tempo, rest 3min
B. “Karen”
For time:
150 wall balls 20/14

And coming tomorrow…

Makeup WOD: Choose a WOD you didn’t do this week and make it up.

12.06.12 Twas the night before CrossFitmas! Read More »

HOLIDAY PARTY IS SATURDAY AT THE GYM FROM 7 TO 10!

Cherry picking

Did you see the new December surprise on the blog (scroll allllll the way down… then come back). YEP! From now on, we’ll be posting tomorrow’s WOD* in addition to today’s WOD. I field LOTS of questions each day about what’s coming up tomorrow, so I decided to start sharing it.
BUT – I’m not offering up this info so that you can become a cherry picker. Instead, I want to give you extra info to help you can plan your rest days and choose your training days. Ultimately, we’re all adults and when you decide to train is up to you.
BUT, if you are a:
– newcomer who avoids “scary” movements like handstand push ups, box jumps and rope climbs**… OR A
– bodyweight specialist who avoids Olympic lifting days… OR A
– big strong hoss who dodges burpees and running…
Then don’t complain if you don’t make progress at those movements. I also understand that it’s more fun to do the stuff you’re good at… so use the new WOD info on the blog to build a challenging training schedule, and don’t forget to have some fun along the way.

*WOD: that means workout of the day for you new folks.
**Face your fears. Your coaches will help you scale any movement as needed.


Don’t be a cherry picker.

Laura S reppin’ CFM in Brazil!

Workout of the Day

A. Deadlift: 4 sets of 6 to 8 reps, rest 2min
B. “Michael”:
3 rounds for time:
800m run
50 back extensions
50 situps

And coming tomorrow…

A1. Press: 3 sets of 6-8 @2211 tempo, rest 60sec
A2. Weighted Pullup: 3 sets of 2-3 @2112 tempo, rest 2min
B. For time: 9 thrusters
5 manmakers*
7 thrusters
4 manmakers
5 thrusters
3 manmakers
3 thrusters
2 manmakers
1 thruster
1 manmaker
*Man Maker – with a kettlebell in each hand, drop into push up, push into top of push up position, perform a 1-arm row per hand where the elbow travels much higher than the back; pull legs in, perform a squat clean thruster with kettlebells… that is one rep

12.04.12 Don’t be a cherry picker Read More »

Class RSVPs

With just beyond a gaggle of students at CFM, the class sizes are growing! To maintain coaching quality and ensure safety, space and equipment for each student, we are offically capping classes at 14 students beginning today (10/18). But do not fret, we only anticipate two classes each week to be BURSTING at the seams… so you Tues/Thurs 7pm folk – PLEASE RSVP TO SAVE YO-SELF A SPOT. We’ll keep rollin’ w the punches and keeping you posted as other class times fill up… and as we add additional classes to accommodate the overflow.
RSVP – when you enrolled at CFM, you were emailed a login name and password for Zen Planner, our gym management website. Visit this page and use your login (you can also enter through the schedule page on our website) to reserve your space in class. RSVPs are accepted 5 days in advance, all the way up until class time. RSVP IS NOT REQUIRED, but if you show up for a class and it is full, you’ll have to wait until the next class to participate.
Cancellations – if you RSVP, then find you cannot attend a class, please CANCEL your reservation. You have until 4 hours prior to class time to cancel. If you do not attend a class for which you RSVPed, it will count against your weekly attendance if you fail to cancel the reservation.
-If you did not receive a Zen Planner log in email, let us know.
-Yoga classes are not capped.
-We are in the process of adding additional class times AND additional gym floor space, to accommodate more students.

THIS JUST IN: The Original Jump Rope Seminar at CFM on Oct 20th is SOLD OUT so we added another time slot from 1 to 3 pm

Molly Metz, world jump-rope champion and viral video legend (check out her video of 10-minutes non-stop double unders), is coming to CFM on Saturday, October 20 for a jump-rope workshop from 9 to 11 am. You’ll be a double under pro after she’s done with you. Cost is $45. Here’s the link to the afternoon class.
REGISTER HERE: http://www.regonline.com/Register/Checkin.aspx?EventID=1144884

CFM’s 10 am class will relocate to Piedmont Park this Saturday (meet at the Active Oval gazebo) with Courtney & Beka, but the 11am class will be held at the box as regularly scheduled.

Upcoming events:

Sunday, 10/28 – 10am – Free Community COSTUME WOD at lululemon howell mill… Drag yourself out of bed for ONE MORE Halloween weekend costume-wearing opportunity… join Lis over at lululemon for the monthly community WOD, open to the public and suitable for all shapes, sizes, ghouls, goblins and skill levels.
Wednesday, 10/31 – 8pm – GLOW STICK WOD! Join the 8pm class for a Halloween WOD in the dark with GLOOOOOOW STICKS! This class will not be capped.
Thursday, 11/8 – 7:30pm – Ladies Night at lululemon howell mill CFM Ladies, join us on the Westside for some shopping, refreshments and great company!
Saturday, 11/10 – 10am – Whole Life Challenge FINALS WOD & Measurements at Piedmont Park Active Oval, followed by the…
WLC FINALS PARTY & AWARDS PRESENTATION, 11/10 – 1-3 pm at RiRa (note: this is a change from the original party location). WLCers and non-WLCers alike are welcome to attend. Some refreshments will be provided. Bring your family & friends to toast our WLC winners and celebrate the positive changes we made over the past eight weeks!
Saturday, 12/8 – 7pm – HOLIDAY PARTY! CFM’s inaugural holiday party is sure to be memorable. Save the date & stay tuned for more details.
Holiday giving – CFM will be hosting a canned food drive in November and a Toys for Tots drive in December.
P-Lane… one of the CFM Originals. It’s as if he was raised in the wild by a flock of sweaty bears.

Workout of the Day

A. Back Squat: 5-3-1 @30X0 (8 min cap)
B. 10 sets: 8 pushups
100m row, 100m run or 20sec AD
3 min rest

THURS 10.18.12 Read More »

We have a new home! Visit us now at at 1210 Spring Street.
Find us just three blocks from the original CFM, on Spring between 14th & 16th Streets. We’re next door to Whole World Theater & just down the street from the 14th Street Shell station. There’s plenty of free parking behind the building – if you’re driving southbound, enter the lot from Spring Street through the gravel drive 100 yards north of our front door. Northbound traffic can enter from Williams Street on the backside of the building.
Come see us soon!

*  More About Us *  Get Started  *

We moved to 1210 Spring Street! Read More »

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