Yoga

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Jeannette
4:45p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

For Time [20min cap]
100-80-60-40-20
Double Unders
30-25-20-15-10
Med Ball Sit Ups (20/14)
Hand Release Push Ups

At Home
For Time [20min cap]
100-80-60-40-20
Double Unders or Penguins
30-25-20-15-10
DB Weighted Sit Ups (35/25) or V-Ups
Hand Release Push Ups

Post time to complete the WOD. Ex: 14:10 Rx.

And coming Saturday…

Run, Holley, Run
800m Run
15 Rounds
5 Wall Balls (20/14)
3 DB Push Press (50/35’s)(Rx+HSPU)
1 Power Clean (185/125)(Rx+225/155)
800m Run
15 Rounds
5 Wall Balls
3 DB Push Press
1 Power Clean

At Home
800m Run
15 Rounds
1 DB Thruster (50/35’s) or 2 Squat Jump
3 DB Push Press (50/35’s)(Rx+HSPU) or 3 Push Ups
5 DB Power Clean (50/35’s) or 4 Sprawls
800m Run
15 Rounds
1 DB Thruster (50/35’s) or 2 Squat Jump
3 DB Push Press (50/35’s)(Rx+HSPU) or 3 Push Ups
5 DB Power Clean (50/35’s) or 4 Sprawls

Post time to complete WOD Ex: 33:10 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Carlie
10:30a: Zoom CrossFit– Carlie
11:45a: All Levels CrossFit- Carlie

And coming Sunday…

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

At HomeB. For Time
150 Speed Step
30 DB Squats (50/35’s)
20 DB Deadlifts (50/35’s)

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)

Post time for the WOD Ex: 13:10 Rx+

And coming tomorrow…

EMOM 20
Min 1: 8 DB Thrusters (50/35’s)
Min 2: 8 DB Box Step Ups (50/35’s)(24/20)
Min 3: 15/12 Calorie Row (Rx+ 18/15)
Min 4: Rest

At Home
EMOM 20
Min 1: 8 DB Thrusters (50/35’s) or Squat Jumps
Min 2: 8 DB Box Step Ups (50/35’s)(24/20) or Step Ups
Min 3: 12 DB Power Clean (50/35’s) or Mountain Climbers
Min 4: Rest

Score is fewest reps completed each minute.
Ex: 8,8,15 Rx.

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Jeannette
4:45p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

At Home
A. E3MOM 15
3/3 DB Squat Snatch or 6 PVC Squat Snatch

B. 4 Rounds [15min cap]
100m Run
8 DB Overhead Squats Right Arm (50/35) or 15 Air Squats
100m Run
8 DB Overhead Squats Left Arm (50/35) or 15 Air Squats

Post load for snatch and time for the WOD. 220#, 11:20 Rx

And coming Saturday…

2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (95/65)*
10 Power Snatch (95/65)*

*Rx+ = 135/95

At Home
2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24) or Burpee Tuck Jumps
200m DB Farmers Carry (50’s/35’s) or 60 sec Handstand Hold
15 DB Thrusters (50’s/35’s)* or 25 Squat Jumps
10 DB Power Snatch (50’s/35’s)* or 10 Sprawls

Post time to complete WOD. Ex: 18:50 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Damon
10:30a: Zoom CrossFit– Damon
11:45a: All Levels CrossFit- Damon

And coming Sunday…

PumpDay
For Time [24min cap]
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press
Single Arm DB Row

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

At Home
For Time
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press or Handstand Push Ups
Single Arm DB Row or Pulling Movement

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups or Superman Pull Downs
Push Ups

Post time to complete WOD and weight. Ex: 20:14 at 50# Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. Back Squat
15min work to 3RM

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups

At Home
A. DB Tempo Squat 5511
Complete 4 sets of 3 reps. Rest 2 minutes between sets.

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups or Pulling Movement

Post load for squat. Ex: 345#

And coming tomorrow…

A. Pistols
In 10 minutes practice progressions for pistols

B. AMRAP 16
4 Power Cleans (135/95)
8 Lateral Burpees Over the Bar
12 Alternating Pistols

At Home
B. AMRAP 16
4 DB Power Cleans (50’s/35’s) or 4 Broad Jumps
8 Lateral Burpees Over the DB
12 Alternating Pistols

Post rounds for the AMRAP. Ex: 8+20 Rx

Today’s schedule

CFM Closed

Workout of the Day (WOD)

AT Home
AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

And coming Saturday…

“SAY THEIR NAMES”
0-9 Minutes FLOYD
AMRAP in 9 minutes
5-10-15-20-25-… Bar Facing Burpees
1-2-3-4-5-… Clean-and-Jerk (155/105)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
On a 9-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete will perform 5 Bar Facing Burpees and 1 Clean-and-Jerk in the first round. Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.

Score is rounds and repetitions completed before the 9-minute clock stops.

Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.

George Floyd was known as a peace activist and a respected community leader.

This workout was designed by @peterabundant of Wakanda Fit LLC @wakandafitllc.

9-12 Minutes Rest

12-22 Minutes TAYLOR
For Time [From 12 minute mark to cap at 22 minutes]
26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.

Score is the time on the clock when the 26th Shoulder-to-Overhead is completed.

Background: This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.

At the time of her death, Breonna was working at the University of Louisville Health as an essential worker during the COVID-19 pandemic.

This workout was designed by Iron Roots Athlete @iron.roots.athelete as part of their initiative to continue fostering conversations on the progress of supporting people of color in the fitness community. It was one of the initial memorial WODs for their ‘Walk With Us: A Program Series With a Purpose.’

According to the initial post by Iron Roots, 26 represents the age when Breonna was killed and the 6 burpees signifies the number of bullets that struck her.

22-25 Minutes Rest

25-45 Minutes ARBERY
For Time [From 25 minutes to cap at 45 minutes]
2 Rounds
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Dumbbell Snatches (50/35 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Accumulate 2 total minutes in the Plank Hold position per round. Break from the Plank Hold as needed but do not count rest time toward the 2 minutes.

Score is the time on the clock when the last round of Alternating Dumbbell Snatches is completed.

Background: This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along a road in Satilla Shores, Georgia.

The fact that the Arbery’s killer(s), a white father and son, were not arrested until 74 days later, after a video of the incident went viral, sparked unrest about racial profiling and unfair treatment of African-Americans in America.

This workout was designed by Coach Mike Bernitt of Monroe County CrossFit @monroe_county_crossfit (Rochester, NY, USA) as a tribute to the young man and has been modified for the Say Their Names WOD.

The rep scheme signifies the date when Arbery was killed 2-23-20

Saturday Schedule

8:00a: All Levels CrossFit- Michael
9:00a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Jeannette
10:00a: Zoom CrossFit– Jeannette
11:00a: All Levels CrossFit- Jeannette
12:00p: All Levels CrossFit- Jeannette

And coming Sunday…

A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
*100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0*

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

At Home
A. Push/Pull
Push Ups
5 x Max reps
Pulling Movement
5 x 8
*Superset Push and Pull

B. AMRAP 16
10 Push Ups
15 Air Squats
20 Dumbbell Swing (50/35) or broad jumps
*100m 2-DB Farmer Carry (50/35’s) Every 4 min including 0* or Plank Hold 40 seconds

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 3 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Damon
12n: Zoom CrossFit– Damon
1:15p: Open Gym- Damon
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

For Time
50 Shoulder Taps (Rx+ 50′ Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
50 Shoulder Taps

At Home
50 Shoulder Taps (Rx+ 50′ Handstand Walk)
25 DB Push Press (50’s/35’s) or 15 Handstand Push Ups
25 V-Ups
150 Double Unders
25 V-Ups
25 DB Push Press or 15 Handstand Push Ups
50 Shoulder Taps

Post time for WOD. Ex: 13:10 Rx.

And coming tomorrow…

CFM Closed

AT Home
AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Mucle Ups)

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

At Home
A. For Time [14min cap]
5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks

B. E2MOM 8
8-6-4-2
DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

And coming Saturday…

“I Can’t Breath”
MEMORIAL WOD FOR GEORGE FLOYD
For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

Post time for the WOD. Ex: 34:30 Rx.

Editor’s Note: We understand that without context the title of this workout can come across as tone deaf or hurtful. This is not the intent of the workout’s creator, Angelo Rogers, nor CFM. Please see Angelo’s post about his inspiration and intent behind the workout he designed in George Floyd’s memory – it inspired us to share:

From Angelo’s post: “I think the name “I Can’t Breathe” is an important reminder of the injustice that has sparked the need for change in all of us. The times we are experiencing humble us and remind us how much we can really push ourselves even when life seems to be crushing down on top of us. The message is not meant to offend anyone. The title is not meant to be a play on words. It’s meant to be a reminder of the injustice, to accept the challenge of change and adversity head on.”

He also posted the following in response to individuals on social media who said they were offended by the title of the workout:

“…you have that right to disagree. In my opinion there is no correlation between the pain of a man’s last moments and the strenuous capacity of the workout. Metaphorically speaking I can’t breathe indicates I can’t breathe I can’t catch my breath because of all the injustices that continue to happen. I can’t breathe because we keep seeing the same incidents occurring with the same end results. I can’t breathe because when is there going to be change. A metaphor carried out by millions of people, including strong, powerful African American leaders such as Jesse Jackson, Lebron James, Jamie Foxx, Nick Cannon, Kobe Bryant-RIP, etc. We are asking for a breath. We are crying for a breath. The message is largely a rally cry. It’s a reminder. Symbols can be painful. Hard to hear or look at but they are the cause for emotion inside you to motivate you to rise. It’s directed towards social change…”

Saturday Schedule

9:30a: Piedmont Park Active Oval Group Workout- Michael

And coming Sunday…

A. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Front Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Rest

At Home
A. DB Bench Press
5-5-5-5-5
or
5 sets of Max Reps Push Ups

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s) or Airplanes
Min 2: 10 DB Front Squat (50’s/35’s) or Jump Squats
Min 3: 12/9 Calorie Row or 200m Run
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
7:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Lunges (50’s/35’s) or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)

Post time for the WOD Ex: 13:10 Rx+

And coming tomorrow…

A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips

B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Handstand Push Ups

At Home
A. E3MOM 15
Min 1: 5 Tempo DB Squats 3331
Min 2: 5-8 Strict Pull Ups or pulling movement
Min 3: 5-8 Dips

B. AMRAP 8
8 DB Deadlift (50’s/35’s) or Reverse Hypers
8 DB Swings (50/35) or Broad Jumps
8 Handstand Push Ups

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.