A. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30/24 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
Upcoming Events
Thursday, August 13th 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, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!
Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!
Saturday, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. 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 the gym will be closed Saturday morning for this event.
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- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: Weightlifting- David
And coming tomorrow…
4 Rounds For Time: [24min cap] 400m Run 15 Box Jumps (30/24″) 9 Shoulder to Overhead (135/95)
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean 80% of 1 rep max
B. 4 Rounds In 2 minutes complete… 20/16 Cal Echo Bike 5 Power Clean (70% or less Part A.) Then in the remaining time… AMRAP Toes to Bar Rest 4 minutes between rounds
Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.
Upcoming Events
Thursday, August 13th 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, August 15th Mutiny Partner WOD inspired by the new Jason Statham action movie!
Tuesday, August 18th Mutiny Movie Screening Premiere! Free tickets for CFM Members. Stop by the front desk to get on the list for tickets or check your email for link to ticket list!
Saturday, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. 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 the gym will be closed Saturday morning for this event.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12:00p: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
A. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30/24 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+
Upcoming Events
Thursday, August 13th 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, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. 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 the gym will be closed Saturday morning for this event.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean 80% of 1 rep max
B. 4 Rounds In 2 minutes complete… 20/16 Cal Echo Bike 5 Power Clean (70% or less Part A.) Then in the remaining time… AMRAP Toes to Bar Rest 4 minutes between rounds
Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.
A. E4MOM 16 Min 1: 3 Deadlift Min 2: 30 sec Handstand Hold Min 3: 5-8 Weighted Pull Ups Min 4: Rest
B. 4 Rounds [12min cap] 15/12 Cal Row 300-ft Single Arm Farmer’s Walk (53/35)
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
Upcoming Events
Thursday, August 13th 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, September 19th Changemaker Challenge 10k Row Teams of 3 at City of Refuge. 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 the gym will be closed Saturday morning for this event.
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- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
3 sets of AMRAP 5 15/12 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
Post rounds and reps for the AMRAP. Ex: 7+10 Rx
Upcoming Events
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 13th 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!
#workouttoremember
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 8th from 8:30 am – 11:30 am. For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 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- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Foundation Division 8 Thrusters or Squats (15/10# Dumbbells) 6 Ring Rows 11 Step Ups (20/16″) 400m Walk or Medball Carry (20/14)
Additional Scaling Options: Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1 Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thruster. Can be modified to Dumbbell Thruster Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12” Box Jumps will be step downs only
Saturday Schedule
7:45a: Doors Open 8:31a: 1st Heat (Arrive at 8:00a) 9:15a: 2nd Heat (Arrive at 8:45a) 9:47a: CFM Team Photo (all participants and spectators) 10:00a: 3rd Heat (Arrive at 9:30a)
And coming Sunday…
AMRAP 10 10-20-30-40-50-… Double Unders 3-6-9-12-15-… Hand Release Push Ups
-3min Rest-
AMRAP 10 10 Sumo Deadlift High Pull (53/35) 10 AbMat Sit Ups 10 Jumping Lunges
Post rounds for each AMRAP. Ex: 9+60 Rx, 8+8 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
A. Strict Pull Ups 3 sets of max reps Complete 1 sets every 4 minutes
B. 3 Rounds For Time [17min cap] 5 Wall Walks 15 Hang Power Clean (120/85) (Rx+ 155/105) 25 Wall Balls (20/14 at 10/9ft) Rest 1 minute between rounds
Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx
Upcoming Events
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 13th 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!
#workouttoremember
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 8th from 8:30 am – 11:30 am. For more details and to register for a heat time click here.
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- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
3 sets of AMRAP 5 15/12 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
A. Rope Climbs Practice rope climb progressions* *All athletes must wear long socks or shin guards to protect shins when climbing EMOM 8 Min 1: 1-5 Rope Climbs Min 2: Rest
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx
Upcoming Events
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 13th 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!
#workouttoremember
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 8th from 8:30 am – 11:30 am. For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12:00p: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 3:30p: Open Gym- Michael 4:30p: All Levels CrossFit- Michael 5:30p: All Levels CrossFit- Cameron 6:30p: STAMINA: Shoulder Lab- Dr. Mike 7:30p: All Levels CrossFit- Cameron 8:30p: Open Gym- Michael
And coming tomorrow…
A. Strict Pull Ups 3 sets of max reps Complete 1 sets every 4 minutes
B. 3 Rounds For Time [17min cap] 5 Wall Walks 15 Hang Power Clean (120/85) (Rx+ 155/105) 25 Wall Balls (20/14 at 10/9ft) Rest 1 minute between rounds
Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx
Upcoming Events
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout.
Thursday, August 13th 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!
#workouttoremember
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 8th from 8:30 am – 11:30 am. For more details and to register for a heat time click here.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Rope Climbs Practice rope climb progressions* *All athletes must wear long socks or shin guards to protect shins when climbing EMOM 8 Min 1: 1-5 Rope Climbs Min 2: Rest
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
B. EMOM 8 Min 1: :20 hanging L-sit hold Min 2: 5 ATYT raises (5/2.5)
Post load for the clean. Ex: 310#
Upcoming Events
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout. Click here to help fundraise or make a donation to Team CFM & Friends: https://give.gofundme.com/CFM31HEROES2026
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
B. 2 Sets For Time [4min cap] 10 Devil’s Press (35’s/25’s) 20/16 Cal Bike Rest 8 minutes between sets
Post load for press and time each set. 160#, 1:42, 1:47 Rx
Upcoming Events
Friday, July 31st Spider-Man: Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 3:30p: Open Gym- Michael 4:30p: All Levels CrossFit- Michael 5:30p: All Levels CrossFit- Michael 6:00-7:00p: CFM Social & Happy Hour at Apres Diem! 7:20p: Spider-Man: Brand New Day Premiere!!
