Partner WOD

CFM Upcoming Events

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class! 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!

Friday, October 29th CFM Halloween Party!

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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

LIFT MOVE WORK
Rx
On a 20:00 Clock
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

And coming Saturday…

A. In 12 minutes build to a heavy set
3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat

B. Partner Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
15 Overhead Squats (95/65#) (Rx+135/95#)
15 Bar Facing Burpees

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

At Home
A. In 12 minutes complete 5 sets of the complex
3 DB Muscle Snatch + 2 DB Power Snatch + 1 DB Overhead Squat
1 set of the complex is on the right arm and then the left arm

B. Partner DB Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
8/8 DB Mixed Rack Overhead Squats (50’s/35’s)
15 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 140#, 22:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Carmen
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner

B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Calorie Row
– Alternate full rounds with a partner
– Score total calories. Reset the rowers each round.

At Home
B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Run For Distance
– Alternate full rounds with a partner

Post total Cals for the 10 rounds. Ex: 189 Rx.

Sunday Schedule

9:45a: Weightlifting- Mohammed
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 10.22.21 LIFT MOVE WORK Workout Read More »

#tbt Coach Damon’s Farewell & Karaoke #MikesMicNight #WWDLS

CFM Upcoming Events

Thursday, October 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!

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class.

Friday, October 29th CFM Halloween Party! 6-9 pm.

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- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 9
Min 1: 16 Strict Knee Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

(Rx+ Strict Knees to Triceps, Weighted Single Leg Squats)

B. For Time With Partner: [18min cap]
Partner 1: 3000/2550m Row
Partner 2: 180 Box Jumps

Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.

Decrease the height of the box after every 60 reps.
60 Box Jumps 30/24″
60 Box Jumps 24/20″
60 Box Jumps 20/16″

(Rx+ 36/30-30/24-24/20″)

At Home
A. EMOM 9
Min 1: 16 Straight Leg Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

B. For Time With Partner: [18min cap]
Partner 1: 6 x 400m Run
Partner 2: 180 Jumping Lunges

Score fewest reps completed for EMOM. Score time for the WOD.
Ex: 12, 16 Rx. 13:15 Rx

And coming tomorrow…

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

THUR 10.21.21 Bring-A-Friend Day!! Read More »

CFM Upcoming Events

Saturday, October 16th CFM Teams in REIGN Workouts at CFM! Each class will be a different workout. See Saturday workouts and schedule for details!

Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!

Friday, October 29th CFM Halloween Party!

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- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. 3 Sets:
8 Snatch Grip Push Presses
8 Seated Sots Presses

B. 7 Sets For Load:
1 Snatch

At Home
12 Sets For Load:
2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
– Perform the entire 2-2-2 complex on one arm, then switch to the other. Each set includes both arms.

Post highest and lowest load for 7 sets. Ex: 175#,190#

And coming Saturday…

CFM Make It REIGN Workouts!
TEAMS OF 3

MASSIVE HEAT
For Time [14min cap]
9 Rounds
5 Deadlift (225/155)
50 Singles
10 Front Squats (135/95)
Then…
60/48 Cal Row

*Each teammate completes 1 full round and then switches. Once each team member has completed 3 rounds advance to the row. Final score is overall completion time.

FIESTA
Clean Ladder
Each team member must complete 3 touch-and-go cleans (power or squat) within 90 seconds to advance to the next bar. If 1 athlete misses the lift, the other team members if successful may continue to the next bar. Score the highest weight completed for 3 reps for each team member.
Men: 135/155/165/175/185/205
Women: 95/105/115125/135/145

*The tiebreaker will be for max cleans in 90 seconds at the final barbell weight.

DEJA VU
On a running clock…
AMRAP 3 (0:00-3:00)
Max reps pull ups
One team member working at a time.

AMRAP 5 (3:00-8:00)
30 Two-Partner Synchro Wall Balls (20/14)
30 Box Jump Overs (24/20”)
30 Shoulder-To-Overhead (95/65)

Rest till 9:00

AMRAP 5 (9:00-14:00)
15 Two-Partner Synchro Hand Release Push Ups
15 Burpee Box Jump Overs (24/20”)
15 Snatch (95/65)

*Final score is total reps completed

Saturday Schedule

CFM Make It REIGN Workouts!
8:30a: “Massive Heat” All Levels CrossFit- Michael
9:30a: “Fiesta” All Levels CrossFit- Michael
10:30a: “Deja Vu” All Levels CrossFit- Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. For Time [10min cap]:
60 Toes-to-Bars
– Starting at 0:00, perform 8 burpees at the start of each minute
– Rx+ perform 12 burpees

B. Row, Bike, or Ski
8 Rounds:
:40 Work
– Rest :20

At Home
A. For Time [10min cap]:
60 V-ups
– Starting at 0:00, perform 8 burpees at the start of each minute

B. Run
8 Rounds:
:40 Work
– Rest :20

Post time for the WOD and distance completed. Ex: 6:50 Rx, 1550m Row.

Sunday Schedule

8:30a: Aerobic Capacity Rowing at CFM- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

FRI 10.15.21 CFM Make It REIGN Workouts Saturday! Read More »

Priscila working handstand position with Scott

CFM Upcoming Events

Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Workouts at CFM!

Friday, October 29th CFM Halloween Party!

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. RX
4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

INTERMEDIATE
4 x 4:30 Rounds For Reps:
600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

BEGINNER
4 x 4:30 Rounds For Reps:
500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds

B. 2 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#) (R+L=1)
:30 Hollow Hold
30 Russian Twist (20/14#) (R+L=1)

At Home
B. 4 Sets:
:30 Hollow Hold
20 DB Russian Twist

Post total reps of double unders completed. Ex: 223 Rx

And coming Saturday…

PARTNER CAMERON

RX
AMRAP 20:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)

INTERMEDIATE
AMRAP 20:
50 Synchro Walking Lunge Steps
25 Pull-ups
50 Box Jumps (20/16”)
25 Double Unders
50 Hip Extensions
25 Box Ring Dips
50 Knees-to-Triceps
25 Partner Wall Ball Tosses (14/10#)
50 Synchro Sit-ups
5 Rope Climbs (9-ft.)

BEGINNER
AMRAP 20:
25 Synchro Walking Lunge Steps
25 Ring Rows
25 Box Step-ups (20/16”)
25 Single Unders
25 Hip Extensions
25 Bent Knee Box Dips
25 Hanging Knee Raises
25 Partner Wall Ball Tosses (10/8#)
25 Synchro Sit-ups
5 Rope Pull-to-Stands

With a partner. Partners alternate work and rest, except when the movement is synchronized.

At Home
AMRAP 20:
50 Synchro Walking Lunge Steps
50 DB Swings (50/35#)
50 Box Jumps (24/20”)
50 Lateral Hops Over DB (R+L=2)
1:00 Plank Hold
50 Push-ups
50 Synchro Sit-ups
50 Synchro 1-Arm Thrusters (50/35#)
50 Synchro Sit-ups
200m DB Farmer Carry (50/35#)

Post rounds and reps completed. Ex: 1+59 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…

A. Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35’s/25’s)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats

Continue AMRAP where you left off each round.

B. On a 8:00 Clock:
Practice Single-Arm DB Overhead Squats

3 Sets
10-20 Single-Arm DB Overhead Squats
10 A-T-Y Drill
10 Wall Slides

Post total rounds and reps completed in AMRAP. Ex: 13+12 Rx.

Sunday Schedule

8:15a: Aerobic Capacity at Phoenix Park Track- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Handstand Workshop Part 2- Priscila

FRI 10.08.21 Handstand Workshop on Sunday! Read More »

Coach Brianna competing at Graveyard Games

CFM Upcoming Events

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Friday, October 29th CFM Halloween Party!

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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands

B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side

At Home
6 Rounds For Time: [21min cap]
400m Run
15 Low Object Jump Overs

B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side

Post time for the WOD. Ex: 17:43 Rx

And coming Saturday…

BARBELL FOR BOOBS

A. PARTNER GRACE GETS PERSONAL
For Time: [15min cap]
60 Clean & Jerks
@ 65% of 1RM Clean & Jerk
(Choose a heavy to moderate load)

All the reps are team totals. 1 partner working at a time. Partners may alternate single reps or switch after larger sets.

B. Cash Out
For Time With a Partner: [12min cap]
100 Bar-Facing Burpees
– Resting partner bear hug holds a medball (20/14#)

At Home
A. For Time: [15min cap]
40 DB Clean & Jerk
40 High Plank to Low Plank
40 DB Clean & Jerk

B. Cash Out
For Time [10min cap]
50 DB Facing Burpees

Post time to complete the WOD and cash out. Ex: 12:40 @ 185#, 8:48 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…

A. Single-Leg Box Squat
or
Weighted Single-Leg Squat Practice

B. 20:00 For Distance:
Row
Plank Hold
– One partner rows while the other holds and then switches when the plank stops.

At Home
B. For Time:
1600m Run
100 Double Knee Tucks in Plank
1600m Run

Post load/scale for squat and distance for the WOD. Ex: 35# and 5,321m Rx.

Sunday Schedule

8:00a: Aerobic Capacity at CFM Loop- Michael
9:45a: Weightlifting- Brianna
11a: All Levels CrossFit- Adam
12n: Yoga- Maya

FRI 10.01.21 Read More »

Upgrade the daily commute for a lifetime pursuit!! What do you get to do this weekend?

CFM Upcoming Events

Sunday, September 26th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Come get upside and advance your handstand skills!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Friday, October 29th CFM Halloween Party!

Today’s schedule

Workout of the Day (WOD)

A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols

B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

At Home
B. 7 Sets For Load:
5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds

Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275

And coming Saturday…

A. Partner WOD
2 Rounds For Time: [20min cap]
100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests

B. Accumulate:
50 Elbow Plank Swimmers (R+L=2)
2:00 Knee Tuck Hold Bar Hang

At Home
A. Partner WOD
2 Rounds For Time: [20min cap]
1000m Run
50 Handstand Push-ups
– One partner works while one rests

B. Accumulate:
50 Elbow Plank Swimmers (R+L=2)
2:00 Weighted Hollow Hold With Knee Tuck

Post time for the WOD. Ex: 14:32 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…

A. On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

B. For Time: [17min cap]
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65) (Rx+ 135/95)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65) (Rx+ 135/95)
100m Run
100m KB Farmer Carry (53’s/35’s) (Rx+ 70’s/53’s)
100m Run

At Home
A. On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

B. For Time: [17min cap]
100m Run
100 Lateral Hops Over DB
100m Run
30 DB Power Cleans (50’s/35’s)
100m Run
3:00 Plank Hold
100m Run
30 DB Front Rack Lunges (50’s/35’s)
100m Run
100m DB Farmer Carry (50’s/35’s)
100m Run

Post load for lunge complex and time for the WOD. Ex: 195#, 14:32 Rx

Sunday Schedule

8:15a: Aerobic Capacity at Phoenix Park- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Handstand Workshop- Priscila Baptista

FRI 09.24.21 Handstand Workshop This Sunday! Read More »

#tbt Stronger together. Coach Damon circling the class up for a Partner WOD!

CFM Upcoming Events

Thursday, September 23rd 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- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

Bring-A-Friend Day!
Partner WOD
AMRAP 20
20 Bear Hug Squats (20/15)*
10 Burpees (Partner Bear Hugs Slamball)
25/20 Cal Row
10 Slam Balls Over Target (20/15)* at 7/6ft

*(Rx+ 30/20)

1 partner working at a time. All reps are team total. Partition the rounds and reps anyway. While 1 partner is doing burpees the other partner must bear hug the slamball.

Post rounds and reps for the WOD. Ex: 6+48 Rx

And coming tomorrow…

A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols

B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

At Home
B. 7 Sets For Load:
5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds

Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275

THUR 09.23.21 Bring-A-Friend Day!! Read More »

Changemaker Challenge on Saturday morning! See details and sign up below.

CFM Upcoming Events

Saturday, September 18th Changemaker Challenge at 9:30 am at Phoenix II Park Track. Teams of 3 will compete 10 minutes for max distance row, bike, and run. 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 guests as a beginner friendly team WOD!
Be a Changemaker and donate here or sign up to participate in the workout: https://www.classy.org/team/377257

Saturday, September 18th CFM Happy Hour Social & Damon’s Farwell Shindig at 3 pm at the gym! Join us for some cold beverages and drinks and meet more of your fellow coaches and classmates. This is BYOB (bring your own beverages) and afterward we will informally be going out to dinner.

Today’s schedule

Workout of the Day (WOD)

A. Power Clean
Build to a heavy single in 10 minutes

B. AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar

At Home
A. DB Power Clean Pause Complex
3 sets of 2 DB Hang Power Clean + 1 DB Power Clean
Pause 2 secs in the check position each rep
Rest 2 minutes between sets

B. AMRAP 10:
5 DB Power Cleans (50’s/35’s)
15 V-Ups

Post load for power clean and rounds for the AMRAP.
Ex: 265#, 7+1 Rx

And coming Saturday…

Changemaker Challenge CFM Edition
Team of 3
AMRAP 10
Max Distance Row
Rest 2 min transition
AMRAP 10
Max Distance Bike
Rest 2 min transition
AMRAP 10
Max Distance Run (exchange baton)

1 team member working at a time. Athletes may rotate on the bike and rower as often as they like. On the run they must run a minimum of 200m to exchange the baton in the exchange zones on the track.

Post 3 distances completed. Ex: 2801m, 7945m, 2200m

Sign up for Changemaker Challenge is open and free for CFM Members!! Sign up online if you’ll be attending Saturday!
Sign Up Instructions for CFM Members
https://www.classy.org/team/377257
Click Join Team CrossFit Midtown
Select “CF Midtown ONLY” for ticket ($0)
Fill out all required information.
You will GET a FREE meal from Maepole.

Saturday Schedule

We will be at Phoenix II Park Track!
741 Connally St SE, Atlanta, GA 30315
9:00a: Track Opens
9:30a: Changemaker Challenge CFM Heat
11:45a: Team CFM in Heat 5
12:45p: Winners Announced
3:00p: Damon’s Farewell back at CrossFit Midtown

And coming Sunday…

Partner WOD
AMRAP 18:
80/55 Calorie Row
60 Push-ups
40 Pull-ups
20 Wall Balls (20/14#) (10/9-ft.)

At Home
Partner WOD
AMRAP 18:
80 Jumping Lunges
60 Push-ups
40 Single Arm DB Swings (50/35)
20 Single Arm Thrusters (50/35)

All reps are team totals. Partners alternate work and rest.

Post total rounds completed in the AMRAP.
Ex: 1+174 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

FRI 09.17.21 Changemaker Challenge Saturday! Read More »

CFM Upcoming Events

Sunday, September 12th The Aerobic Capacity workouts continue this Sunday at 8:30 am for a rowing WOD at CFM. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $45 for the course or $12 for single sessions. Sign up here: https://bit.ly/AerobicCapacityRegistration2021

Saturday, September 18th CFM Happy Hour Social at 3 pm at the gym! Join us for some cold beverages and drinks and meet more of your fellow coaches and classmates. This is BYOB (bring your own beverages) and afterward we will informally be going out to dinner.

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- Mohammed
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. E2MOM 14
Position 1 Power Clean + Position 2 Power Clean
3 x 1+1
Power Clean
2-2-2-2
Add weight each set

B. Spirit Fingers
For Time [17min cap]
75 Kettlebell Swings (53/35)
1 Mile Run
75 Kettlebell Swings (53/35)

At Home
A. E2MOM 14 w/ Dumbbells or PVC
Position 1 Power Clean + Position 2 Power Clean
3 x 2+2
Power Clean
10-8-6-4

B. Spirit Fingers
For Time [17min cap]
75 DB Swings (50/35)
1 Mile Run
75 DB Swings (50/35)

Post load for clean and time for the WOD. Ex: 255#, 14:10 Rx

And coming Saturday…

Partner WOD
10 Rounds [24min cap]
6 Chest to Bar Pull Ups (Rx+ 4 Bar Muscle Ups)
6 Toes to Bar
9 Deadlifts (185/125) (Rx+ 225/155)
24 Jumping Lunges

At Home
Partner WOD
10 Rounds [24min cap]
9 DB Bent Row (50’s/35’s) or Pulling Movement
6 DB Weighted Straight Leg Sit Ups (50/35) or 9 Straight Leg Raises
5/5 Single Leg Deadlifts (50’s/35’s) or 5/5 Airplanes
24 Jumping Lunges

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

Post time for the WOD. Ex: 18:18 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…

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/21 Cal Row

At Home
A. Turkish Get Ups w/ DB or odd object
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35) or Everest Climbers (R+L=2)
40 Push Ups
400m Run

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

8:30a: Rowing Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

FRI 09.10.21 Read More »

CFM Labor Day Weekend Schedule

Saturday: Regular Schedule
Sunday: CFM Closed
Monday: CFM Closed. Midtown Ruck 9 AM Monday morning.
Tuesday: Resume Regular Schedule

CFM Upcoming Events

Friday, September 3rd:Shang-Chi and the Legend of the Ten Rings Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Friday evening at 8:30 pm showing. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

Saturday, September 4th:Ten Rings Superhero Partner WOD! We will be doing a Shang-Chi inspired Ten Rings Superhero WOD Saturday morning. Wear you CFM Shirt or favorite superhero shirt and come do a superhero workout!

Monday, September 6th:Midtown Ruck at 9 am. We’ll meet at the front of the gym at 9 am and head out for a 1.5-2 hour ruck through Midtown, Piedmont Park, and the Beltline. Bring a backpack with some books, weights, or clothes that is 5-20# for your ruck sack to carry on our ruck.

Today’s schedule

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.

And coming Saturday…

Ten Rings
Partner WOD
TBA!

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…CFM Closed for Labor Day

At Home
5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
200m Run or 15/12 Cal Row or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Slam Balls (30/20) or 15 Sprawls

Post time for the WOD. Ex: 21:20 Rx

FRI 09.03.21 Shang-Chi Movie Premiere & Partner WOD! Read More »