Events

CFM Upcoming Events

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! CFM Upcoming Events

Saturday, August 17th CFM Social and 31Heroes Party at New Realm Brewery!! Check out the FB event details and join us for an afternoon of drinks and hanging out with your CFM Fam! Click here for event details Donate to CFM’s 31Heroes fundrasing page through August 31st or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Thursday, August 22nd 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, August 25th 12:15 – 1:45 pm: Handstand and Inversion Workshop. In this workshop, Yoga Instructor Priscilla Baptista will be guiding us through progressions and drills for getting inverted including arm balances, headstands, and handstands. Time to get upside down!! Click here to register for the event.

Today’s schedule

6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon

Workout of the Day (WOD)

Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35)
10 Toes to Bar
12 Calorie Row
-3min Rest-
AMRAP 9
12 Calorie Row
10 Slam Balls
8 Slam Ball Box Step Up (30/20)

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx

CFM Ladies at a 31Heroes Social and Fundraiser Saturday!

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

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

8a: Open Gym- Michael
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Stretch & Mobility- Nikkia
4:30p: CFM Social & 31Heroes Fundraising Event!

And coming Sunday…

In 10min, complete
10-20-30-40
Wall Balls (20/14)
200m Run (every round)
-3min Rest-
AMRAP 10
10 Slam Balls (30/20)
10 KBS (53/35)
10 Toes to Bar

Post time for WOD and rounds for AMRAP.
Ex: 7:48 Rx, 6+8 Rx.

Sunday Schedule

9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

FRI 08.16.19 CFM Social at New Realm Saturday! Read More »

CFM 31Heroes from 2018!

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80-85% of 1RM)
Rest the reminder of the 2 minutes if finished early

B. 3 Rounds [14min cap]
200m Run
300m Row
10 Toes to Bar
10 Alternating DB Snatches (50/35) (Rx+ 70/50)

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

Heidi completing box jumps during 31Heroes

And coming Saturday…

“31Heroes”
AMRAP in 31 minutes of:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
[See below for scaling options]

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.

SCALED OPTIONS

L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

400m Sandbag Carry (50/25)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

400m Medball Carry (20/14)

Additional Scaling Options
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1.
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”.
Box Jumps will be step downs only. No rebounding permitted.
400m Sandbag or Plate Carry: Scale to Medball 20/14# or Plate 15/10#.

Saturday Schedule For 31Heroes!

07:30: Doors Open
08:31: Heat 1
09:15: Heat 2
09:48: Team Photo and food catered by Marlow’s Tavern served!
10:00: Heat 3
10:45: Heat 4
11:45: 31Heroes Raffle and Social

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
Partner Plank Hold (middle, Left Side, or Right Side)
*While partner 1 is rowing; partner 2 is planking, then partners switch until both row and plank 4 times each.*

Score is the slowest Row by each partner

Sunday Schedule

9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

CFM Upcoming Events

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.

FRI 08.09.19 31Heroes WOD at CFM on Saturday!! Read More »

#fistbumpfriday Teamwork makes the dream work!

Today’s schedule

6a: All Levels CrossFit- Carrie
7a: All Levels CrossFit- Carrie
8a: Open Gym- Michael
12n: All Levels CrossFit- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

Kalsu II
For Time
100 Devils Press (35/25’s)(Rx+50/35’s)
5 Toes to Bar EMOM

Post time to complete the WOD. Ex: 12:10 Rx.

And coming Saturday…

“Run, Holley, Run”
For Time:
800m Run
15 Rounds
5 Wall Balls (20/14)
3 DB Push Press (50/35’s)(Rx+HSPU)
1 Power Clean (185/125)(Rx+225/155)

800m Run
15 Rounds
5 Wall Balls
3 DB Push Press
1 Power Clean

Post time to complete WOD Ex: 33:10 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
11a: Aerobic Capacity Swim WOD at the Pool
12:15p: Yoga- Monica Miller

And coming Sunday…

4 Rounds
100m Sled Push (50/25)
30 Double Unders
200m Row
30 Double Unders
15 Shoulder Taps
15 DB Bent Over Row (50/35’s)

Post time to complete WOD. Ex: 19:34 Rx.

Sunday Schedule

8a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

CFM Upcoming Events

Saturday, August 3rd CFM Pool Party at Nancy and Noel’s!!

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.

FRI 08.02.19 Read More »

Mike Adams standing up a clean in the final round of Open WOD 19.2 during Friday Night Lights!

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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)

A. E3MOM15
Min 1 – 5 Back Squat (75% of 1RM)
Min 2 – 12 Push Ups
Min 3 – 2 Rope Climbs**

B. 5 Rounds [25min cap]
400m Run
15 Toes to Bar
11 Double DB Snatch (35/25’s)

**Athletes must wear long socks or pants to protect shins when climbing the rope.

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

And coming tomorrow…

CFM Closed! Happy 4th of July
Choose Your WOD; Choose your AMERICAN HERO!
Option 1: FRANKLIN
10 Rounds
10 Push Ups
10 Sit Ups
10 Air Squats

Option 2: JEFFERSON
10-9-8-7-6-5-4-3-2-1
Burpees
Sit Ups

Option 3: WASHINGTON
10 Rounds
10 Reverse Lunges
10 Push Ups

Post name and time for the WOD. Ex: JEFFERSON 6:28 Rx

And coming Friday…

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

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

Friday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Carrie
10a: All Levels CrossFit- Carrie
11a: All Levels CrossFit- Carrie
12:15p: Get Flexual- Michael

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Saturday, July 6th:SPIDER-MAN & ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant & Spider” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 6th:SPIDER-MAN Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB group!

ANT-MAN Partner WOD on Saturday, July 7th!

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.

WED 07.03.19 Read More »

CFM Yoga Workshop attendees “posing” for a group photo. Next workshop is this Sunday 6/30 at 12:15 pm.

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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)

HSN Benchmark WOD
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

And coming tomorrow…

For Time [25min cap]
800m Run
27 Slam Balls
21 Russian Twists
18 Slam Ball Box Step Up (each leg)
600m Run
21 Slam Balls
18 Russian Twists
15 Slam Ball Box Step Up
400m Run
18 Slam Balls
15 Russian Twists
12 Slam Ball Box Step Up
200m Run

Post time for WOD. Ex: 21:40 Rx

CFM Upcoming Events

Wednesday, June 26th Mobility Night and Physical Therapy Assessments with Dr Phil of Georgia Sports PT! Dr. Phil will be at CFM doing movement screenings for our athletes and assessments from 6:00-8:00 pm on Wednesday. Come early and get checked out for and mobility issues or sore joints when moving.

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #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.

WED 06.26.19 Mobility and PT Screening Night with Dr. Phil! Read More »

Murph at Piedmont!!

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

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!

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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- Anthony

Workout of the Day (WOD)

A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown

B. For Time
40-30-20-10 [16min Cap]
Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round

Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.

And coming Saturday…

Partner WOD
Frogger
6 Rounds [27min cap]
12 DB Power Cleans (50/35’s)
200m Run
9 DB Hang Clean & Jerks
10 Burpee Pull Ups
6 Devil’s Press
Partners leapfrog each movement, until together they have completed 6 total rounds

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

8a: Open Gym- Jeannette
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller

And coming Sunday…

Partner WOD
5 Rounds [30min cap]
18 Tire flips (stationary flips)
30 Tire jumps
200ft Bear crawl medball push (20/14)

All reps and distances are team totals. One person working at a time. Partners may partition the rounds and reps anyway.

Post time for the WOD. Ex: 25:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

FRI 05.24.19 Memorial Day Murph Monday! Read More »

Celebrating 7 Years!

CFM 7th Anniversary!!

Saturday, May 19th: CFM is turning 7!!!! Come celebrate with us as we indulge in food, drinks and fun on Saturday, May 18th. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!!

Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

#fitfamily #community #midtown #cfmstrong Happy 7th Anniversary CFM!!

CFM Upcoming Events

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Damon
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. AMRAP 20
300m Run/Row/Ski/ or 30/21cal Bike*
15 Burpees Over the KB
10 KB SDLHP (70/53)
10 Alternating Overhead Reverse Lunges (45/25)
*cardio element for each round must be different from the previous round

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1 (increasing in weight)

Post rounds and reps for the AMRAP and load for press complex. Ex: 4+12 Rx, 175#

And coming Saturday…

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 15 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round.
Ex: 3 complete rounds, plus 3 deadlifts = 1500+3 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
1-4p: 7th Anniversary Party!

And coming Sunday…

A. Hill Sprint
10 x Hill Sprint (Ticket Alternative hill)
rest 30sec between efforts [rest begins at the end of the sprint: top of the hill]

B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
10 Hand Release Push Ups
12 Sledge Strikes
15 Air Squats

Post a time from one of the hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 05.17.19 CFM 7th Anniversary Party Saturday!! Read More »

CFM Family

Today is CFM’s 7th birthday!

Thanks to the entire CFM community for training with us over the years.
Whether you joined recently, or back in May 14th of 2012 when we opened the doors, THANK YOU for building the CFM community.
We’ve enjoyed coaching you, PR-ing with you, grinding through tough WODs together and just helping Midtown Atlanta become a fitter community.

There’s a lot of CrossFit action happening throughout our Anniversary weekend, and we hope you can join us for some of the fun starting Thursday with our Bring-A-Friend Day and Candlelight Yoga! This Saturday we’ll be here at CFM for our Annual Kessel Run WOD in the morning and then the 7th Anniversary party from 1-5 pm with some food catered by the wonderful Marlow’s Tavern, cold drinks, all your friends, fun games, and some good times. Check below for all our upcoming events and details.

SEE YOU AT THE GYM THIS WEEK AND TO CELEBRATE THIS WEEKEND!

Sarah and Anne Marie from 2014 Bring A Friend Day!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:00p: Open Gym- Anthony
4:00p: All Levels CrossFit- Damon
5:00p: All Levels CrossFit- Damon
6:00p: Nutrition Challenge Kickoff Seminar– Michael & Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

For Time:
25 Pull Ups
50 Cal Row
100 OHS (45/35)
50 Box Jumps (24/20”)
25 Pull ups

Post time to complete WOD, Ex. 12:48 Rx

And coming tomorrow…

A. Thruster (from the Rack)
2-2-2-2-2

B. 5 Rounds
3 Clusters (185/125)
15 Toes to Bar
30 Double Unders

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx

CFM Upcoming Events

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

TUES 05.14.19 Happy Birthday CFM! Read More »

May the 4th be with you!!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Partner WOD Saturday
“Admiral Squatbar’s Trap”
For Time [35min cap]
7 Rounds
400m Run (200m Relay)
30 Back Squats (115/85)
Immediately into…
AMRAP in remaining time [35min cap]
10 Hang Power Clean & Jerk (135/95)
20/14 Calorie Row
10 Hang Power Clean & Jerk
200m Run Together

All rounds and reps are team totals. One partner working at a time. In AMRAP row is team total and both run together 200m = 20 reps.

Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+35 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

Cinco de Sweato

Workout: TBA!!

Sunday Schedule

8:45a: Weightlifting- Anthony
9a: SweatFit- Michael at Piedmont Park Active Oval
10a: Yoga- Priscila Bpatista at Piedmont Park Active Oval
11p: Cinco de Sweato post WOD food and drinks at the Nook!
5,6p: Open Gym- Neal

FRI 05.03.19 May the 4th Saturday and Cinco de Sweato Sunday!! Read More »

All the friendship! Billy, Ryan, and Carey.

Today’s schedule

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)

A. Partner Row/KB Hold
10 Rounds (5 each partner)
Partner 1 – Double KB Rack Hold
Partner 2 – 250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for partner Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

And coming tomorrow…

“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Parallette
40/30 Calorie Row
15 Burpees Over Parallette
500m Run
15 Burpees Over Parallette

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

CFM Upcoming Events

Sunday, May 5th 9:00 am – 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

THUR 05.02.19 Read More »