WOD

Sign up for our inversion workshop this Sunday! Take some time to get better at your balance and handstands!!

Today’s schedule

5a: All Levels CrossFit: Damon
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

For Time [25min cap]
800m Run
27 Slam Balls (30/20)
21 Russian Twists
18 Slam Ball Box Step Up (each leg)
600m Run
21 Slam Balls
18 Russian Twists
15 Slam Ball Box Step Up
400m Run
18 Slam Balls
15 Russian Twists
12 Slam Ball Box Step Up
200m Run

Post time for WOD. Ex: 21:40 Rx

And coming tomorrow…

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

B. For Time
30-20-10
Kettlebell Swings (53/35)
15 Pull Ups
30 Double Unders
-Immediately into-
10-20-30
Kettlebell Swings (53/35)
15 Handstand Push Ups
30 Double Unders

Post load for cluster and time for the WOD. Example 250#, 13:10 Rx

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

THUR 06.27.19 Read More »

CFM Yoga Workshop attendees “posing” for a group photo. Next workshop is this Sunday 6/30 at 12:15 pm.

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

HSN Benchmark WOD
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

And coming tomorrow…

For Time [25min cap]
800m Run
27 Slam Balls
21 Russian Twists
18 Slam Ball Box Step Up (each leg)
600m Run
21 Slam Balls
18 Russian Twists
15 Slam Ball Box Step Up
400m Run
18 Slam Balls
15 Russian Twists
12 Slam Ball Box Step Up
200m Run

Post time for WOD. Ex: 21:40 Rx

CFM Upcoming Events

Wednesday, June 26th Mobility Night and Physical Therapy Assessments with Dr Phil of Georgia Sports PT! Dr. Phil will be at CFM doing movement screenings for our athletes and assessments from 6:00-8:00 pm on Wednesday. Come early and get checked out for and mobility issues or sore joints when moving.

WED 06.26.19 Mobility and PT Screening Night with Dr. Phil! Read More »

We all start somewhere and for Adam Reinke that was 2 years ago. We are so proud of you and your dedication to your training, using your notebook, and to the changes in your nutrition.

CFM Upcoming Events

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. E3MOM 15
Min 1 – 5 Back Squat (73% of 1RM)
Min 2 – 10/10 DB Strict Press
Min 3 – 5 Strict Pull Ups (or 3 Pull Up Negatives)

B. AMRAP 8
16 Box Jump Over (24/20)
8 Deadlift (185/125)
4 Renegade Row (35/25’s)

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 5+8 Rx.

And coming tomorrow…

HSN Benchmark WOD
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

TUES 06.25.19 Read More »

Carmen chalking up. ready to go back to work #backtobusinessmonday

CFM Upcoming Events

Wednesday, June 26th Mobility Night and Physical Therapy Assessments with Dr Phil of Georgia Sports PT! Dr. Phil will be at CFM doing movement screenings for our athletes and assessments from 5:30-8:00 pm on Wednesday. Come early and get checked out for and mobility issues or sore joints when moving.

Sunday, June 23rd Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3.
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%

B. For Time [15min cap]
400m Run
30 Overhead Plate Lunges (45/25)
20 Chest to Bar Pull Ups
100 Double Unders
20 Burpees
30 DB Snatches (50/35)(Rx+ 70/50)
400m Run

Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx

And coming tomorrow…

A. E3MOM 15
Min 1 – 5 Back Squat (73% of 1RM)
Min 2 – 10/10 DB Strict Press
Min 3 – 5 Strict Pull Ups (or 3 Pull Up Negatives)

B. AMRAP 8
16 Box Jump Over (24/20)
8 Deadlift (185/125)
4 Renegade Row (35/25’s)

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 5+8 Rx.

MON 06.24.19 Read More »

You Ready? Carmen climbs higher, farther, faster. #captainmarvel #superherotraining #superherowod

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. E3MOM 12
Min 1 – 5 Thrusters
Min 2 – 8 Bent Over Barbell Rows (same bar as thrusters)
Min 3 – Rest

B. 5 Rounds
7 Shoulder to Overhead (155/105)
3 Rope Climbs**
30 Double Unders

**Athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for thrusters and time for the WOD.
Ex: 125#, 9:50 Rx

And coming Saturday…

Partner WOD
AMRAP 6
20 Deadlifts (225/155)
20 Push Ups
-2 min rest-
AMRAP 6
20 KB Sumo Deadlift High Pull (70/53)
20 Toes to Bar
-2 min rest-
AMRAP 6
20 Box Jumps (24/20)
20 Burpees

One partner working at a time. All rounds and reps are team totals and partners may partition the reps any way except the last AMRAP. Athletes must do a minimum of 5 box jumps or 5 burpees before switching.

Score total rounds + reps for each 3 AMRAPS. Ex: 4+18, 5+5, 3+32 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Push/Pull (not for time)
10-8-6-4-2
Bench Press
Strict Pull Ups

B. For Time [20min Cap]
500m Row
60 Air Squats
400m Run
45 Ab Mat Sit Ups
500m Row
30 Kettlebell Swings (53/35)
400m Run
15 DB Burpees (50/35)

Post load for bench and time for the WOD.
Ex: 245#, 15:45 Rx.

Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga-Nikkia Nelson
5,6p: Open Gym- Neal

CFM Upcoming Events

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Registration is open through 6/23 and athletes can purchase a single session from the calendar. #buildyourengines. Register here and improve your running and conditioning!

FRI 06.21.19 Read More »

#tbt Dez and Heidi finishing the workout together. Fist bumps for a WOD well done.

Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

AMRAP 20
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)

1 partner working at a time. All rounds and reps are team totals.

Post rounds + reps for AMRAP. Ex: 4+34 Rx.

And coming tomorrow…

A. E3MOM 12
Min 1 – 5 Thrusters
Min 2 – 8 Bent Over Barbell Rows (same bar as thrusters)
Min 3 – Rest

B. 5 Rounds
7 Shoulder to Overhead (155/105)
3 Rope Climbs
30 Double Unders

Post load for thrusters and time for the WOD.
Ex: 125#, 9:50 Rx

CFM Upcoming Events

Thursday, June 20th 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!

THUR 06.20.19 Bring-A-Friend Day!! Read More »

Solid side crow! Damon practicing his arm balances and training one of the progressions to a free standing handstand hold.

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
4-4-4-4

B. 4 Rounds [18min cap]
12 Toes to Bar
10 Deadlifts (115/75)
8 Hang Clean
6 Front Squats
400m Run

Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.

And coming tomorrow… Bring-A-Friend Day!!

AMRAP 20
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)

1 partner working at a time. All rounds and reps are team totals.

Post rounds + reps for AMRAP. Ex: 4+34 Rx.

CFM Upcoming Events

WED 06.19.19 Read More »

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch
E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%

B. 3 Rounds [12min Cap]
20 DB Snatches (50/35) (Rx+ 70/50)
9 Strict Handstand Push Ups (Rx+ Deficit 4/2”)

Post load for High Hang and Low Hang snatch and time for the WOD.
Ex: 145#, 170#, 6:20 Rx

And coming tomorrow…

A. Front Squat
4-4-4-4

B. 4 Rounds [18min cap]
12 Toes to Bar
10 Deadlifts (115/75)
8 Hang Clean
6 Front Squats
400m Run

Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.

CFM Upcoming Events

TUES 06.18.19 Read More »

Carmen pressing out a set of thrusters from the 31Heroes WOD

CFM Upcoming Events

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!

Saturday, August 10th 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD! Click here for more details and to register. Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Today’s schedule

Workout of the Day (WOD)

A. E3MOM 15
Min 1 – 5 Back Squats (70% of 1RM)
Min 2 – 10 Push Ups
Min 3 – 5 Strict Chin Ups

B. AMRAP 9
10 DB Hang Clean and Jerk (50/35)(5/5)
20 DB Box Step Ups (24/20)

Post load for squat and rounds + reps for AMRAP. Ex: 325#, 4+25 Rx.

And coming tomorrow…

A. Snatch
E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%

B. 3 Rounds [12min Cap]
20 DB Snatches (50/35) (Rx+ 70/50)
9 Strict Handstand Push Ups (Rx+ Deficit 4/2”)

Post load for High Hang and Low Hang snatch and time for the WOD.
Ex: 145#, 170#, 6:20 Rx

MON 06.17.19 Read More »

Today’s schedule

6a: All Levels CrossFit- Damon
7a: All Levels CrossFit- Damon
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. For Time
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…

“Indiana Jones”
Partner WOD
For Time [40min cap]
1000m – 800m – 600m – 400m – 200m
Relay Run
50-40-30-20-10
Burpee Box Jumps (24/20)
Directly into…
50-40-30-20-10
Toes to Bar
Front Squats

Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145

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

Post time for the WOD. Ex: 33:20 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

Father’s Day
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

Post time for WOD and sledge weight.
Ex: 11:45 Rx (10#)

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal

CFM Upcoming Events

Saturday, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.

FRI 06.14.19 Read More »