Partner WOD

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

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
1:00p: Open Gym- Michael
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

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. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

And coming Saturday…

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 and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

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

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 07.01.22 Read More »

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

And coming Saturday…

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (50/35)
30 Wall balls (20/14) to 10/9ft
20 Inverted Burpees
30 Wall balls (20/14) to 10/9ft
40 DB Snatch (50/35)
50 Sit Ups
600m Run

Post time for the WOD. Ex: 15:45 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 06.24.22 Read More »

CFM Upcoming Events

Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

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
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. For Time [15min cap]
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

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

And coming Saturday…

Partner WOD
For Time [30min cap]
4 Rounds
21 Burpee Box Jumps (24/20)
600-m Run Relay
Directly into…
4 Rounds
15 Front Squats (135/95)
25 Toes to Bar

1 partner working at a time. The runs must be split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 24:20 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova
5:00p: CFM 10th Anniversary Party!!

And coming Sunday…

A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating) (AHAP)
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes (16/10)

Post time for WOD Ex: 11:45 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

FRI 06.17.22 10th Anniversary Party Saturday!! Read More »

CFM Upcoming Events

Thursday, June 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, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

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
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)

B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)

Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#

And coming Saturday…

Partner WOD
Oh! Baby, Baby!
For Time [35min cap]
280 Team Med Ball Bear Hug Step Ups (20/14#)(24/20″)
10 Rounds (Partners alternate complete rounds)
150m Sandbag Cradle Carry (50/25)
10 Deadshot (30/20 at 10/9 ft)
5 Devil’s Press (50/35’s)

All reps are team totals. 1 partner working at a time on the step ups while the other partner is working on the 10 rounds. Once the 10 rounds or the step ups are complete partners may alternate working on the remaining steps or rounds.

Post time for the WOD. Ex: 28:10 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. Tire Flips
3 x 10 (touch and go)

B. 3 Rounds [20min cap]
100m Farmer Carry (53/35’s)
15 Sledge Strikes (16/10)
20 Mountain Climbers (L+R=1)
300m Hill Run (around the building)
-2min Rest Between Rounds-

Post time for the WOD. Ex: 18:20 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 06.10.22 Read More »

CFM Upcoming Events

Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

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
1:00p: Open Gym- Patrick
4:00p: Open Gym- Adam
5:00p: All Levels CrossFit- Adam
6:00p: All Levels CrossFit- Adam

Workout of the Day (WOD)

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

And coming Saturday…

Buzz Lightyear
Partner WOD [30min cap]
3 Rounds
400m Run Together
30 Burpees Over the Bar
6 Rope Climbs**
Directly into:
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135).

All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post Time or Clean & Jerk Reps Completed for the WOD. Ex: 28:12 Rx, or 65 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

3 Rounds
AMRAP 5
BUY-IN: 200-m KB farmer’s carry (35/53)
Then as many rounds and reps as possible of:
5 push-ups*
10 box jump overs (24/20)
5 push-ups*
10 KB goblet squats (35/53)

– Rest 2:00 between 5 minute rounds.
– Use a single KB for farmer’s carry and squats.
– Start each round with the carry.
– Continue AMRAP where you left off.

*Rx+ plate deficit push up 3/2”

Post total rounds completed. 9+5 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 06.03.22 Read More »

Upcoming Events

Monday, May 30th: Memorial Day Murph at Piedmont Park! Meet at the park at 08:30. 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 08:30 for the WOD. Reserve your spot in advance here!

Monday, May 30th: CFM Brunch at 10:30 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

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 (Rx+ 5 reps)

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 (50/35’s)
10 Burpee Pull Ups
6 Devil’s Press (50/35’s)
Partners leapfrog each movement, until together they have completed 6 total rounds

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

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. AMRAP 15
10 Tire Flips
100-ft Bear Crawl
20 Wall Sit Ups
15/20 Cal Row

B. Shoulder Pre-hab
CrossOver Iron Scap
100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft

Post rounds for the WOD. Every 5-ft = 1 rep. Ex: 3+39 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 05.27.22 Memorial Day Murph Monday Read More »

Today’s schedule

Workout of the Day (WOD)

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (53/70)
10 Burpees Over the KB

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

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

And coming Saturday…

Partner WOD
40-30-20-10 Rep Rounds [24min cap]
Clusters (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
Cal Row

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

Post time for the WOD. Ex: 16:40 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. Hill Sprint
8 x 50m Hill Sprint
rest 60sec between efforts [rest begins at the end of the sprint: top of the hill]

B. 3 Rounds [18min cap]
50m KB Farmer’s Carry (35’s/53’s)
20 Alt DB Snatch (35/50)
40m Backward Sled Pull (90/135) (4 x 10m)
8 Tire Flips
12 Sledge Strikes (8/10)

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

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 05.20.22 Read More »

CFM Upcoming Events

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Today’s schedule

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (14/20 at 9/10 ft)
20 Kettlebell Swings (35/53)
15 Pull Ups (Rx+ C2B)
10 Front Squats (105/155)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Obi Ani
Partner WOD
Rep Rounds For Time [30min cap]
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Jump Overs (20/24), partner Dead Hang Hold
Deadlift (155/225), partner Handstand Hold
2 Rope Climbs Each Round, partner Deadlift Hold

All reps are team totals.
1 partner working at a time while other in hold.
Partition the rounds and reps any way.

Post the time for the WOD. Ex: 23:40 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Maya Nenova
5:00-7:00p: 10th Anniversary Party!

And coming Sunday…

For Time (on a running clock)
4 Rounds [10min cap]
8 Clean and Jerk (65/95) (Rx+ 85/115)
15 Sit Ups (Rx+ Medball Sit Ups 14/20)
200m Run
Rest 4 minutes
4 Rounds [10min cap]
8 Overhead Squat (65/95) (Rx+ 85/115)
15 Sit Ups (Rx+ GHD Sit Ups)
200m Run

Score total time for the WOD including rest. Ex: 21:10 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 05.13.22 10th Anniversary Saturday!! Read More »

CFM Upcoming Events

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
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

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

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…

Dr. Strange
Partner WOD
AMRAP 4-4-4-4-5
20 Front Squat (95/135)
22 DB Snatch (35/50)
20 DB Box Step-Overs (35’s/50’s) (20/24″)
16 Hang Power Clean & Jerk (95/135)
100 Double Unders
Rest 1 minute after each AMRAP. Continue where you left off.

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.

Score rounds and reps completed Ex: 4+45 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (w = 45/60/85, m = 75/95/135)
Strict Pull-Up
20m Sled Pull Each Round (90/135)

Levels (Scaled/Intermediate/Rx)
Post weight for bench and time for WOD. Ex: 255#, 13:28 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

FRI 05.06.22 Read More »

CFM Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. 10 Rounds [20min cap]
40 Double Unders
8 Pull Ups
4 KB Burpee Deadlift (35’s/53’s)*

*(Rx+ 53’s/70’s)

Post the time to complete the WOD. Ex: 14:10 Rx

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx