WOD

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.

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

Workout of the Day (WOD)

A. 5 Rounds For Time: [12min cap]
50 Double Unders
18 Single-Arm Overhead Walking Lunges (50/35)

B. EMOM 8
Min 1: DB Windmills
Min 2: Rower Pike Ups
Min 3: DB Single-Arm Overhead Squat
Min 4: Candlestick to Straddle Stretch

Post load time for the WOD. Ex: 8:40 Rx

And coming tomorrow…

A. 9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1

B. For Quality Accumulate
25 Weighted GHD Sit Ups
25 Weighted Good Mornings
25 Weighted Knee Raises
25 Weighted Good Mornings

At Home
A. 4 Sets:
5/5 DB Single Leg Deadlifts

B. For Quality Accumulate
25 Feet Anchored Weighted Sit Ups
25 DB Good Mornings
25 Seated Weighted Knee Raises
25 DB Good Mornings

Aerobic Capacity (AC)
AC. 3 Rounds For Distance
0:00-0:30 Run Slow
0:30-1:30 Run Moderate
1:30-2:00 Run Fast
2:00-4:00 Run Moderate
4:00-4:30 Run Fast
4:30-6:00 Rest

Post total load and heaviest load for deadlift across the last 5 sets.
Ex: 2095#, 455#

Post distance for AC workout. Ex: 2850m

Covid Precauions Update

All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.

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 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.

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- 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- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Back Squat (Floor)
Build to a heavy double from the floor in 7 minutes

B. For Time: [15min cap]
21 Back Squats (bodyweight)
7 Rope Climbs
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

At Home
A. Tempo Bulgarian Split Squats
3 sets of 3/3 reps with 3 sec negative tempo

B. For Time: [15min cap]
21-15-9
DB Squats
42-30-18
DB Renegade Rows Alt Arms (R+L=2)

Post time for the WOD and weight used. Ex: 10:45 Rx 205#

And coming tomorrow…

A. 5 Rounds For Time: [12min cap]
50 Double Unders
18 Single-Arm Overhead Walking Lunges (50/35)

B. EMOM 8
Min 1: DB Windmills
Min 2: Rower Pike Ups
Min 3: DB Single-Arm Overhead Squat
Min 4: Candlestick to Straddle Stretch

Post load time for the WOD. Ex: 8:40 Rx

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

Workout of the Day (WOD)

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14)

At Home
A. DB Thruster Tempo 33X3
4 sets of 5 reps
or Split Squats Tempo 3331
4 sets of 4/4

B. AMRAP 15
40 Straight Leg Raises
50 Burpees
60 1-Arm DB Thrusters (50/35)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

And coming tomorrow…

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

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- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

AMRAP 12
2 Power Snatch (120/85)
4 Power Clean (120/85)
60 Double Unders

(Rx+ 155/105)

At Home
AMRAP 12
2 DB Power Snatch (50’s/35’s)
4 DB Power Clean (50’s/35’s)
60 Double Unders

Post rounds for the AMRAP. Ex: 8+32 Rx.

And coming tomorrow…

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14)

At Home
A. DB Thruster Tempo 33X3
4 sets of 5 reps
or Split Squats Tempo 3331
4 sets of 4/4

B. AMRAP 15
40 Straight Leg Raises
50 Burpees
60 1-Arm DB Thrusters (50/35)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

Covid Precauions Update

All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.

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

Workout of the Day (WOD)

A. Practice Muscle Up Transition

B. For Time: [18min cap]
10 Muscle Ups
100 Air Squats
10 Muscle Ups
100 Cal Row

At Home
A. Practice Muscle Up Transition

B. For Time: [18min cap]
12 Chair Dips
12 DB Bent Row (50’s/35’s)
100 Air Squats
12 Chair Dips
12 DB Bent Row (50’s/35’s)
1200m Run

Post time for the WOD. Ex: 14:20 Rx.

And coming tomorrow…

AMRAP 12
2 Power Snatch (120/85)
4 Power Clean (120/85)
60 Double Unders

(Rx+ 155/105)

At Home
AMRAP 12
2 DB Power Snatch (50’s/35’s)
4 DB Power Clean (50’s/35’s)
60 Double Unders

Post rounds for the AMRAP. Ex: 8+32 Rx.

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

Workout of the Day (WOD)

A. For Time [16min cap]
21-15-9
Overhead Squats (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

At Home
A. For Time [16min cap]
21-15-9
DB Overhead Squats (50/35) or Lateral Lunge
DB Bent Row (50’s/35’s) or Pulling Movement
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: 10 Rower Pike Ups or Plank to Pike HS
Min 2: 200m Run
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post time for WOD and sum of fewest reps for min 1 and 2 in EMOM. Ex: 12:20 Rx+, 25

And coming tomorrow…

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+.

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!

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- 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- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
5-5-5-5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row

At Home
A. Single Leg DB Deadlift or Tempo Airplanes 3531
4 sets of 5/5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
50 V-Ups
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
400m Run

Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 1+42 Rx

And coming tomorrow…

A. For Time [16min cap]
21-15-9
Overhead Squats (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

At Home
A. For Time [16min cap]
21-15-9
DB Overhead Squats (50/35) or Lateral Lunge
DB Bent Row (50’s/35’s) or Pulling Movement
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: 10 Rower Pike Ups or Plank to Pike HS
Min 2: 200m Run
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post time for WOD and sum of fewest reps for min 1 and 2 in EMOM. Ex: 12:20 Rx+, 25