Saturday, August 29th CFM Ruck: Meet at CFM Saturday morning at 6:25 AM before the sun comes up! We’ll do an out and back Ruck for about 6-7 miles from CFM to Piedmont Park and then along the Beltline. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.
Saturday, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
Partner WOD [30min cap] 1 Round 30 Thrusters (95/65) 40 Bar Facing Burpees 50/40 Cal Echo Bike 2 Rounds 15 Thrusters 20 Bar Facing Burpees 25/20 Cal Echo Bike 3 Rounds 10 Thrusters 15 Bar Facing Burpees 20/16 Cal Echo Bike
1 partner working at a time. Partition the reps any way. All the reps are team totals.
Post the time for the WOD. Ex: 22:49 Rx
Saturday Schedule
6:25a: All Levels – SPECIAL RUCK- Michael 8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
And coming Sunday…
5 Rounds (50 sec work: 10 sec rest) Min 1: Walking Lunge (5ft = 1 rep) Min 2: Wall Walks Min 3: Cal Row Min 4: DB Snatch (50/35) (Rx+ 70/50)
Post fewest reps completed of each movement. Ex: 10, 4, 15, 12 Rx+
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
B. AMRAP 10 36 Double Unders 9 Wallballs (30/20 at 10/9ft)
Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx
Upcoming Events
Saturday, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
LGOP (Little Groups of Paratroopers) Team of 4 For Time: [35min cap] 1,940m Row 250 Air Squats 48 Burpees 509m Team Run With Plate (45/35) 101 Push Presses (95/65) 11 Pull-Ups (each athlete) 82 Power Cleans (95/65)
All reps are team totals. 1 teammate working at a time except team run. All teammates run together and switch out plate carriers as often as you like. Partition the reps anyway.
Post time to complete WOD Ex: 31:40 Rx
Stimulus and Strategy: Today, we have a fun partner/team workout to honor our nation’s paratroopers. Learn more about the 82nd Airborne Association. As soon as you start to slow down, switch out and let someone else go to work. Each piece of this workout has significance to the U.S. Army airborne forces:
1940 is the date of the birth of the U.S. Army airborne forces. 250 is for the 250-foot jump towers. 48 is the number of original parachute test platoon volunteers. 509 is for the 509th Parachute Infantry Battalion. 101 is symbolic of the 101st Airborne Division. 11 is symbolic of the 11th Airborne Division. 82 is symbolic of the 82nd Airborne Division.
Grab a few friends and get after it!
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
And coming Sunday…
A. Single Leg Kettlebell Deadlift 3 x 5/5
B. 10 Sets (30 sec work:10 sec rest) Station 1: 1-Arm DB Thrusters (35/25) (Rx+ 50/35) Station 2: Alt Single Leg V-ups (Rx+ Alt Single Leg Toes to Bar) Station 3: Rest
Score fewest reps completed for each movement. Ex: 10, 12 Rx
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Hailey 11:40a: Yoga- Michael
4 Rounds For Time: [24min cap] 400m Run 15 Box Jumps (30/24″) 9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 17:10 Rx
Upcoming Events
Saturday, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!
Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!
Saturday, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. All donations and proceeds of the event go to supporting Noble Clay Fitness’s mission to improve access to fitness, nutrition, and lifestyle coaching to underserved communities in Atlanta and across the country. This is open to all members and the gym will be closed Saturday morning for this event.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
Jason Statham in MUTINY!
⚓ MUTINY “ALL HANDS ON DECK” Partner WOD For Time: [35min cap]
🚢 PART 1 — BOARD THE SHIP
800m Run Partners Together 8 Rope Climbs** 8 Forward Rolls 30 Sandbag Squats (45/25)
🔥 PART 2 — THE MUTINY
2 Rounds 12 Heavy Sandbag Clean (150/100) 8 Forward Rolls 60-sec Dead Hang
40 Heavy Sandbag Squats (150/100) While Partner Dead Hang Every time the hanging partner drops: → Both partners complete 5 synchronized lateral burpees over sandbag
WOD Motto “By Strength and Guile” if one goes down, both get back up. No one gets left behind. Get off the ship!
**All athletes must wear long socks or shin protection for the rope climbs.
All reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.
Post the time for the WOD. Ex: 31:10 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:40a: Yoga- Michael
And coming Sunday…
Partner WOD 3 Rounds [60 sec work : 10 sec transition] Min 1: 10/7 Calorie Bike Relay Min 2: 20 DB Box Step Ups (50/35)(24/20) Min 3: 10/7 Calorie Row Relay Min 4: 24 Russian Kettlebell Swings (70/53) Min 5: 10/7 Calorie Bike Relay Min 6: 20 DB Reverse Lunge Step (50/35) Min 7: 10/7 Calorie Row Relay Min 8: 24 Sit Ups
[27:50min Total Time]
1 partner working at a time. All reps are team totals.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Hailey 11:40a: Yoga- Cancelled
3 sets of AMRAP 5 15/12 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
Post rounds and reps for the AMRAP. Ex: 7+10 Rx
Upcoming Events
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! 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 13th 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!
#workouttoremember
31Heroes WOD Hosted by CrossFit Midtown
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.
Sign up to participate in the WOD on Saturday, August 8th from 8:30 am – 11:30 am. For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). 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: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine 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.
Foundation Division 8 Thrusters or Squats (15/10# Dumbbells) 6 Ring Rows 11 Step Ups (20/16″) 400m Walk or 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 Thruster. Can be modified to Dumbbell Thruster Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12” Box Jumps will be step downs only
Saturday Schedule
7:45a: Doors Open 8:31a: 1st Heat (Arrive at 8:00a) 9:15a: 2nd Heat (Arrive at 8:45a) 9:47a: CFM Team Photo (all participants and spectators) 10:00a: 3rd Heat (Arrive at 9:30a)
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
Post rounds for each AMRAP. Ex: 9+60 Rx, 8+8 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
B. 2 Sets For Time [4min cap] 10 Devil’s Press (35’s/25’s) 20/16 Cal Bike Rest 8 minutes between sets
Post load for press and time each set. 160#, 1:42, 1:47 Rx
Upcoming Events
Friday, July 31st Spider-Man: Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 3:30p: Open Gym- Michael 4:30p: All Levels CrossFit- Michael 5:30p: All Levels CrossFit- Michael 6:00-7:00p: CFM Social & Happy Hour at Apres Diem! 7:20p: Spider-Man: Brand New Day Premiere!!
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
Post time for the WOD. 14:20 Rx
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
Spider-Man, Punisher & Hulk! Team of 3
Wear your favorite superhero shirt or CFM shirt (not all heroes wear capes) and get ready for a challenging Superhero WOD!
Hulk 2 Rounds 15 Deadlift (275/185) 75m Sled Push (370/280) 15 Burpee DB Step Over’s (50’s/35’s at 20)
All reps and distances are team totals. One teammate working at a time. Partition the rounds and reps any way. Only 1 athlete may be laying on the floor during wall walks.
* Athletes must wear long socks or shin protection to climb ropes.
Post time to complete the 3 Superhero Mini WODs! Ex: 32:31 Rx.
Saturday Schedule
8:00a: Open Gym- Michael 9:00a: All Levels CrossFit- Michael 10:00a: All Levels CrossFit- Hailey 11:00a: All Levels CrossFit- Michael 12:10a: Yoga- Michael
And coming Sunday…
EMOM 32 (50 sec work: 10 sec rest) Min 1: Seated DB Arnold Press (50’s/35’s) Min 2: Single Arm KB Row (R+L=1) (53/35) Min 3: 150m Run Min 4: Cal Bike Min 5: Hand Release Push-Ups Min 6: Strict Chin Ups Min 7: 150m Run Min 8: Cal Row
Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row. Ex: 8,7,12,10,6,15 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx
Upcoming Events
Thursday, July 16th 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, July 18th Odyssey Partner WOD & Movie Premiere
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
“The Odyssey” Partner WOD For Time: 4 Trials of Odysseus
Part I – “Leaving Troy” 2 Rounds 500/400m Row (Damper 1) 30 DB Snatch (50/35) 50m Sled Rope Drag (360/270)
Part II – “Trials of the Sea” 1 Round 1250/1000m Row (Damper 4) 30 1-Arm DB Squats (50/35) 20 Burpee Sandbag Over The Wall (100/75 at 48/40”)
Part III – “Scylla & Charybdis” 3 Rounds 500/400m Row (Damper 7) 20 DB Hang Snatch (50/35) 100m Weight Vest Ruck (20/14) w/ Sandbag Carry (45/25)
Final Challenge – “The Bow of Odysseus” 1 Round 2000/1600m Row (Damper 10) 20 Medball Partner Toss (20/14 at 10ft) 20 1-Arm DB Thrusters (50/35) 20 Deadshot (20/14 at 11/10ft) 20 1-Arm Devil’s Press (50/35)
All the reps are team totals. 1 partner working at a time except both partners will wear a vest on the ruck and 1 person will carry the sandbag. Partition the rounds and reps any way.
Post the time it takes to return home to Ithaca. Ex: 52:10 Rx
Saturday Schedule
8:00a: Open Gym- Michael 9:00a: Special All Levels CrossFit- Odyssey Partner WOD! 11:10a: Odyssey IMAX Movie Premiere at Regal Atlantic Station
And coming Sunday…
A. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53’s/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=1) -2 min rest- Kettlebell Deadlifts (53’s/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- Michael 10:30a STAMINA Back Lab- Dr. Jones 11:30a: All Levels CrossFit- Michael 12:30-1:00p: Yoga- Michael
A. Snatch Complex E3M [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set Start at 50% 1RM snatch and build to 75-80% Complete the complex unbroken
B. 4 Rounds [10min cap] 5 Hang Power Snatches (120/85)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
Upcoming Events
Thursday, July 16th 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, July 18th Odyssey Partner WOD & Movie Premiere
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Saturday…
Partner WOD For Time: [30min cap] 30/24 Cal Row 30 Synchro Burpees Over Bar 30 Clean & Jerk (135/95)* 60/48 Cal Row 60 Burpee Box Jump Overs (24/20) 60 Wallballs (20/14 @ 10/9ft) 90/72 Cal Row
*(Rx+ 165/110)
All the reps are team totals. 1 partner working at a time except both partners working on Synchro Burpees at the same time. For Synchro both athletes must be on the ground with chests and thighs down to start each repetition for synchronization. Partition the reps any way except 1 partner must complete a minimum of 3 burpee box jump overs before switching.
Post time for the WOD. Ex: 23:22 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 1-1-1-1-1
B. AMRAP 5 20 Box Jumps (24/20) 20 Push Ups -2 min rest- AMRAP 5 15 KB Sumo Deadlift High Pull (70/53) 15 Toes to Bar -2 min rest- AMRAP 5 10 Power Clean (135/95) 10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
Captain America Partner WOD 20 Minute AMRAP 4 Jab-jab-cross-elbow-elbow-knee-knee 6 Archer Pull Ups (3 per side alt) 8 Overhead Walking Lunges with plate (45/35) 200m run 20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round). Ex: 9+8 Rx.
Upcoming Events
Friday, July 3rd: Captain America Partner WOD at CFM! Workout is planned for Friday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Friday morning for this superhero themed WOD! Tape hands or use gloves for boxing. Wear red, white, and blue!
Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. Run 10k in the Peachtree Road Race or see SugarWOD for at home or outdoor workout option!
Thursday, July 16th 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 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Saturday… 4th of July!
CFM Closed for 4th of July
Run 10km in the Peachtree Road Race
OR
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
And coming Sunday…
A. Bench Press/DB Row Bench Press 3-3-3-3-3 Single Arm DB Row 5 x 8/8 *Superset Bench and DB row
B. AMRAP 16 10 Push Ups 15 Air Squats 20 KBS (53/35) 100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
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 Muscle Ups)
B. Cluster (Squat Clean Thruster) 5 sets of 2 reps Complete 1 set every 2 minutes Start at 50% max C&J and build to 70-80%
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
Upcoming Events
Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. See SugarWOD for at home or outdoor workout option.
Thursday, July 16th 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- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
Partner WOD 2 Rounds For Time [24min cap] 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 100m Farmer’s Carry (90’s/70’s) 200m Sandbag Carry (45/25) 20 Box Jumps (30/24″) 30/24 Cal Bike
All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.
Post the time to complete the WOD. Ex: 16:33 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- 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
Post weight for heaviest weight for bench press and lowest reps completed for the EMOM Ex. 235#, 10-10-12 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
