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Get to know Coach Ben

Ben coaches Monday nights at 5 & 6pm.
Name: Ben Sapp
Age: 30
How long coaching CrossFit: Off and on for 3 years
Athletic background: football and baseball in high school
Other job: Selling/leasing commercial real estate
How long doing CrossFit: 4 years
Favorite CrossFit workout: whatever comes up tomorrow
Favorite workout or movement to coach: Handstand push ups
In my spare time I enjoy: Riding my bicycle, climbing and hiking.
Favorite quote: “For every strike brings me closer to the next home run” – Babe Ruth
Advice to new CrossFitters: It’s not about the clock. Everyone starts from the bottom. With time, patience and determination you’ll be able to achieve whatever your goals are for CrossFit.

Coach Ben (he’s not always green :))

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A1. Bench press: 5×3 work ups (rest 1min)
A2. Chin ups: Max reps x 5 (rest 1min)
B. For time:
300m Row
25 air squats
100 double unders (sub 300 singles)
25 hand release push ups
300m Row

And coming tomorrow…

A. Overhead squat: OHS skill work OR work up to a heavy set of 5 in 12 minutes. If you went heavy Monday, just work up to a moderate set of 5.
B. 5 rounds for time:
2 muscle ups
4 handstand push ups
10 box jumps 24/20″

Bring yo’ Friends on Thursday!

February’s Bring a Friend Day is this Thursday. Bring a buddy to any CrossFit class all day for a free workout suitable for all experience & fitness levels.

Congrats to Hovis who competed on a team this weekend (with wife Michele) at the Garage Games One competition. They placed 2nd in their division!

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Front squat: In 12 min find your 3-rep max.
B. For time: 21-15-9
Unbroken wall balls*
Pull ups

*If the ball drops, start set again. If you miss squat depth or the wall target on a rep, do an extra rep before letting the ball drop.

And coming tomorrow…

A1. Bench press:
5×3 work ups (rest 1min) A2. 5x rep strict chin ups (rest 1min)
B. For time:
300m Row
25 air squats
100 double unders (sub 300 singles)
25 hand release push ups
300m Row

Limited schedule again today…

Due to icy weather & poor road conditions, the schedule is jacked up once again! Our morning classes are cancelled & we’ll reopen at 12n. Check back here and on the CFM Facebook page for additional updates.

THURS schedule

Open Gym 12n-2p & 4-6p

FRI schedule

No AM classes
12n – CrossFit with Michael
1:15p – College CrossFit with Michael
4p – CrossFit with Amy
5p – CrossFit with Amy
6p – CrossFit with Amy

SAT- back to regular schedule

9a – Beginner CrossFit with Kelly
10a – CrossFit with Kelly
11a – CrossFit with Kelly

PLEASE avoid the back parking lot until further notice as it is still an icy winter wonderland.
Stuck at home?
Try one of these workouts Coach Kelly shared on Facebook yesterday!
A: For time:
100 Push ups
100 Sit ups
100 Alternating lunges
*break up as you choose

B: As many rounds & reps in 15 minutes of:
5 Burpees
10 Sit ups
15 Air Squats

C: For time:
50 Air Squats
25 Burpees
50 Push-ups
25 Burpees
50 V-ups
25 Burpees
50 Air Squats
Plank hold for 60 seconds at the end.

D: Five rounds for time:
40 Mountain climbers
30 Scissor Kicks
20 Second Plank Hold
10 Burpees
5 Second Handstand Hold (Rx+: 5 HSPU)

Congrats to CFM students Dave & Ellen on getting engaged last weekend!

Workout of the Day (WOD)

A. Muscle ups:
10 minutes skill work
B. 6 rounds for time:
6 Turkish get ups (3 ea side)
12 kettlebell swings 70/53
18 double unders or DU attempts

And coming tomorrow…

A. Clean & jerk: 10 minutes skill review/warm up
Open WOD 13.4:
As many reps as possible in 7 minutes-
3 clean & jerk 135/95
3 toes to bar
6 clean & jerk
6 toes to bar
9 clean & jerk
9 toes to bar
12 clean & jerk
12 toes to bar…
(continue up the ladder, increasing reps by 3 each round until time expires)

CFM is closed today!

However, depending on morning weather, Jason may open up from 11a-1p for Open Gym time… stay tuned to the blog. We’ll post a comment here & update the CFM Facebook page with details if Open Gym is a GO.
Thursday morning classes will also be cancelled. We intend to reopen with the Thursday noon class, but will post updates & email if further changes arise.

BE SAFE OUT THERE!

Ben & Kira

IF WE CAN OPEN, the Workout of the Day (WOD) is…

A. Press:
5×3 workups
B. Rotate through 5 rounds for max reps:
:45 max reps rope climbs, :15 rest
:45 wall balls, :15 rest
:45 abmat situps, :15 rest
Record total # reps for each movement.

And coming tomorrow…

A. Muscle ups:
10 minutes skill work
B. 6 rounds for time:
6 Turkish get ups (3 ea side)
12 kettlebell swings 70/53
18 double unders or DU attempts

Be safe out there!

CFM plans to be on a regular schedule all week, but please check the blog and our Facebook page for regular updates in case the weather takes a turn. If the schedule changes, we’ll also send out a mass email, so let us know if you didn’t receive emails (check your junk mail first please) during the last #halfinchalanche* & we’ll check to be sure your correct email address is on file.

*clever hashtag credit: Jim Hodgson 🙂

Bravo & Josh tackle Monday’s Double Baseline.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro Session- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Power clean: In 15 minutes find your 1 rep max
B. As many rounds as possible in 20 minutes:
5 ring dips
10 ring rows
15 lateral box jumps
:30 REST
Rest is a required part of each round. Sprint if you wish, up until rest, then sprint again at start of next round.

And coming tomorrow…

A. Press:
5×3 workups
B. Rotate through 5 rounds for max reps:
:45 max reps rope climbs, :15 rest
:45 wall balls, :15 rest
:45 abmat situps, :15 rest
Record total # reps for each movement.

Get to know Coach Cassie

We’re excited to have Cassie back at the box this week after being away for over a month. Cassie regularly coaches the 7 & 8p classes on Mon & Thurs nights? She’ll be back coaching on Thursday!
Name: Cassie Teaka Edwards
Age: 38
How long coaching CrossFit: 2 years
Other coaching certifications: CrossFit Gymnastics & Naka Athletics Freestyle Movement Seminar w/ Coach Carl Paoli
Athletic background/achievements: Gymnastics, Track, Competition Cheerleading, Dance, Water Ski Show Team & Wakeboarding. UCA Collegiate National Champion Dance Team – Sam Houston State University
I also make a living as a: Production Coordinator at FOX Sports South
How long doing CrossFit: 2.5 years
Favorite CrossFit movement or workout: Anything with Squats, Burpees, Pull-ups & Double Unders!
Favorite workout or movement to coach: I love coaching our Partner WODs on Saturdays because I really enjoy watching the community work together as a team. I love seeing the smiles and high 5’s going on after the completion of the WODs. Smiles & high 5’s are my absolute favorite thing to watch in our box!
In my spare time I enjoy: taking instagram pictures and videos with my friends. I also enjoy volunteering at Passion City Church where I serve on the Production Team. I also love serving the homeless in our community.
Favorite quote: “Meekness is not a weakness…it’s Strength under control.”
Advice to new CrossFitters: Our CrossFit community at CFM is made up of some of the most loyal and encouraging people in town. We are truly a family, so don’t be intimidated by the “numbers” you see up on the board. Forget the numbers everyone else is doing, and do your best and whatever weight and time you feel comfortable performing each WOD. Like anything else in life, CrossFit is a process and you WILL get better with the “numbers” in time. Be patient and enjoy the journey to a healthier life. CrossFit is not only good for your body, it is good for your mind and soul as well. I encourage everyone to set personal goals each month and share these goals with your coaches and friends at the box so we can all keep each other accountable. The power and strength of encouragement goes far beyond what we could ever accomplish on our own. Happy CrossFitting and see you at the box soon!

Coach Cassie

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Deadlift: 5×3 workups
B. Baseline x 2!:
2 rounds for time-
500m row
40 squats
30 situps
20 push ups
10 pull ups

And coming tomorrow…

A. Power clean: In 15 minutes find your 1 rep max
B. As many rounds as possible in 20 minutes:
5 ring dips
10 ring rows
15 lateral box jumps
:30 REST
Rest is a required part of each round. Sprint if you wish, up until rest, then sprint again at start of next round.

Get to know Coach Raul

Raul is the Wednesday night coach at 7 & 8p. You might also see him around the neighborhood on a jog or enjoying his weekend morning coffee 🙂
Age: 31
How long have I coached CrossFit: 3 years
Athletic background/accomplishments: 5 time Fla state taekwondo champion, 2 time collegiate national taekwondo championship silver medalist
Day job: senior electronics engineer
How long doing CrossFit: since early 2000s, when the CrossFit.com main site first launched
Favorite movement: Anything on gymnastics rings, snatches
Spare time hobbies: salsa dancing, cooking, wakeboarding in the summer
Advice to new CrossFitters: Be patient. Just like in life your CrossFit skills unfold naturally. Set long term goals, enjoy the present, reflect on your physical accomplishments large or small and use them as motivation to conquer new goals. We are here as coaches to motivate and witness your earned triumphs.

Coach Raul

Today’s schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Group Intro Session- Lis
7p: All Levels CrossFit- Carlos
8p: Open Gym- Carlos
8:15p: Yoga

Today’s workout of the day (WOD)

A. Skill work:
10 min rope climb practice
B. 5 rounds for time:
15 ring rows or supine ring pull ups
15 lateral hops (each side, over parallette or cone)
1:00 plank hold

And coming tomorrow…

Open WOD 13.3 (& 12.4)*:
As many rounds & reps as possible in 12 minutes of-
150 wall balls 20/14#
90 double unders
30 muscle ups
OR
SCALED OPTION:
As many rounds & reps as possible in 12 minutes of-
25 wall balls 20/14#
50 jump rope singles
10 dips (rings or stationary)

*Back to testing workouts from past years of the CrossFit Open. Friday’s workout is a repeat of the 3rd workout in the 2013 CrossFit Open (hence the name 13.3)… and that workout was a repeat of the 4th workout in the 2012 CrossFit Open (hence the name 12.4). Have fun!

Upcoming obstacle races

The Savage Race gang came to visit CFM Tues morning to share a discount code for their upcoming Georgia race on April 19. Go to savagerace.com and enter MIDTOWN as the discount code for $15 off.
The Spartan Race is also coming up next month, March 8 & 9, in Conyers GA. If you’re interested in racing, email us & we’ll get a CFM team together!

Tripp, Dave, Jin & the rest of the Tues AM crew.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Jim
5p: All Levels CrossFit- Jim
6p: All Levels CrossFit- Jim
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Today’s workout of the day (WOD)

A. Back squat:
3 @ 70%, 3 @ 80%, 3 @ 90% (rest 3 min between sets)
B. As many rounds & reps as possible in 15 minutes:
15 abmat situps
10 hand release push ups
5 box jumps 30/24

And coming tomorrow…

A. Skill work:
10 min rope climb practice
B. 5 rounds for time:
15 ring rows or supine ring pull ups
15 lateral hops (each side, over parallette or cone)
1:00 plank hold