Your friendly neighborhood CrossFit Gym in Midtown, Atlanta
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch Complex: In 15 minutes work up to a heavy complex of
1 Hang Power Snatch
1 Snatch
B. “Crowbar”
4 Minute AMRAP:
18 Power Snatch (m = 45/75/95, w = 35/55/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
15 Power Snatch (m = 65/95/115, w = 45/65/85)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
4 Minute AMRAP:
12 Power Snatch (m = 75/115/135, 55/85/95)
12 Burpee Pull-ups
Max Calorie Row
Post load for snatch complex and calories from AMRAPs. Ex: 35 L3
And coming tomorrow…
A. Front Squat: Work up to a heavy single at 90% 1 RM
B. High Hang Squat Clean: Heavy single
C. Squat Clean: Heavy single
Post load for FS, HHSC, SC. Ex: 295#, 215#, 305#
CFM Upcoming Events
Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)
B. 15-12-9-6-3 Rep Rounds for Time [15 Minute Time Cap]
Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)
Burpees
45 Double Unders
Post load for deadlift and time for WOD. Ex: 335#, 10:09 L3.
And coming Saturday…
Partner WOD
20-18-16-14-12-10 Rep Rounds [24 Minute Time Cap]:
Power Clean (m = 95/135/185, w = 65/95/125)
Toes to bar
10-9-8-7-6-5 Tire flips each round
All reps are team totals. One partner working at a time. Tire flips may be partner flips.
Post time for WOD. Ex: 23:10 L2.
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
9a: Crossover Symmetry Workshop- Anthony
10a: Crossover Symmetry Workshop- Anthony
11a: Strength Training/Open Gym- Michael
12:15p: Stretch & Mobility- Michael
CFM Upcoming Events
Early Registration for Lurong Summertime Challenge this week!! Register early before Monday, April 24th and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM Members for $10.
Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.
B. 12 minutes as many rounds as possible (AMRAP):
200m Run
7 Pullups (Rx+ = C2B)
Post load and reps for squat and rounds and reps for AMRAP. Ex: 330#, 8 reps, 7+6 Rx+.
And coming tomorrow…
A. Push Press: In 12 minutes workup to a heavy set of 3.
B. 4 Rounds for time [8 Minute Time Cap]:
4 Hang Power Clean (m = 115/155, w = 85/105)
8 Shoulder to overhead (m = 115/155, w = 85/105)
12 Pushups
Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.
Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM for $10.
Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Power Clean: Complete 5 sets of 2 reps. 70-75-75-80-80. This is not touch and go. Reset after each rep. Complete 1 set every 3 minutes.
B. 3 Rounds For Time [15 Minute Time Cap]
12 Power Cleans (m = 65/95/135, w = 45/65/95)
12 Pullups (L2/L3+ = C2B)
12 Jerks (m = 65/95/135, w = 45/65/95)
12 Situps with D-ball (20/15)
Post load for clean and time for the WOD. Example 240#, 11:20 L3
**For L1/L2 step ups permitted.
Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+
And coming Saturday…
“Calvin & Hobbes”
Partner WOD
12 Rounds [24 Minute Time Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)
**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
All rounds and reps team totals. Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.
Post time to complete WOD. Ex: 23:10 L2
Saturday Schedule
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Yoga- Lana
Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
Sunday, Apr 23rd: Crossover Symmetry Shoulder Performance Workshop. 10am and 11am sessions. Each class is capped at 8 and general registration is $25 and available to CFM for $10.
Monday, Apr 24th: Mobility Night with Dr Jackie Varnum at 6pm. In this session we will be going over mobility for CrossFit Athletes focusing on the shoulder for your snatch and overhead lifts as well as hanging kipping movements such as pullups, toes to bar, and muscle ups. Join Dr Jackie at CFM to improve to your overhead mobility through increased range of motion, muscle activation, and movement reinforcement and take your CrossFit performance and shoulder health to the next level!
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Ellen
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean & Jerk: In 15 Minutes complete 3 sets of 3 (75% of 1 RM)
B. “Row & Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: AMRAP Clean and Jerks (m = 75/95/135, w = 55/65/95)
Post load for clean & jerk and reps for AMRAP. Ex: 245#, 36 L3
Friday Night Lights Finale #17point5 #CFMStrong #CFMTeamRogueSquadron
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Box Jumps: Complete 5 sets of 3 working up in height.
B. “Up and Over” [13 Minute Time Cap]:
3 Rounds
5 Burpee Chest to Bar Pullup (L2/L3+ = 5 Ring Muscle Ups)
10 Power Snatch (m = 65/95/115, w = 45/65/85)
20 Box Jump Overs (m = 20/24/30, w = 12/20/24)**
**For L1/L2 step ups permitted.
Post height for box jumps and time for the WOD. Ex: 42”, 10:40 L3+
And coming Saturday…
“Purdy Thirty”
For Time [30 Minute Time Cap]:
30 Box Jumps (30/24)
30 Pullups
30 Kettlebell Swings (24/16)
30 Ring Dips
30 Toes To Bar
30 One-arm Dumbbell Snatch (alt) (50/35)
30 Pistols
30 Thrusters (75/55)
30 Double Unders
30 Cal Row
Post time to complete the WOD. Ex: 18:34 Rx
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12:15p: Stretch & Mobility- Michael
Upcoming CFM Events
Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Wednesday, Apr 19th: Lurong Info and Smoothie Session at CFM 6PM. Learn more about the Lurong challenge and how you can improve your nutrition and fitness in this 5 week program. Details about recipe book, meal plan, calculating macros, diet tracking, and how accountability and community will keep you on track for your 2017 goals. “Summer never looked so good!”
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. “Middle Road” [15 Minute Time Cap]
Open: 400m Run
5 Rounds of
15 Slamballs (20/15)
10 Toes to Bar
Close: 400m Run
Score total DUs part A. and time for the WOD. Ex: 212, 9:50 Rx.
And coming tomorrow…
A. Deadlift In 15 minutes work up to a 5 rep max.
B. Teams of 2:
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift (365/310/265)
20 Bar-facing Burpees
30 Situps
All rounds and reps are team totals. Rounds and reps may be partitioned any way. Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.
Post load for deadlift and time for WOD. Ex: 410#, 9:48 Rx
Upcoming CFM Events
Early Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Back Squat: In 15 minutes working up to a 3 rep max.
Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.
And coming Saturday…
CFM Closed Saturday
Richard “BoFlex” Bowen
Saturday, Apr 1st: Join the Atlanta CrossFit and Yoga community as we bid farewell to coach and instructor Richard Bowen in the way that we all knew him…as a leader in our FitFam Community. Though his physical life here on earth is no longer, his spirit, dreams, and legacy will live on through each of us forever. On Saturday we celebrate that!! Hosted at CrossFit Atlanta (200 Permalume Pl NW, Atlanta, Georgia 30318) starting at 10 AM. There will be team conditioning, there will be Yoga by Mandy Wright Wenson, there will be Dance Hall Reggae, there will be food, drinks & fellowship, and a presentation to honor Richard! CrossFit Midtown will be closed on Saturday. Please join the CFM Staff as we workout and do yoga in remembrance.
Saturday Schedule
9a: Doors open at CrossFit Atlanta
10a: RichBoFlex Partner WOD
11:30a: Yoga
12:30p: Presentation to honor Richard
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12p: CFM Open BBQ!
Sunday, Apr 2nd: CFM BBQ in celebrating the CrossFit Games Open coming to a close!! CFM will be grilling out hamburgers and chicken sausages, but please feel free to bring whatever meats you would like us to grill. We will be providing cider, beer and win, but BYOB if you wish. The sides will be pot luck. There is a sign up sheet at the front desk to sign up for sides and desserts. Games, raffled prizes, and fun! Bring your friends and family as everyone is welcome! We are excited to celebrate a job well done and get to hang out with everyone!
Upcoming Events
Monday, Apr 3rd: Early Registration for Lurong Summertime Challenge. Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday May 15th.
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.
B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint
Post load and reps for pullups and time for WOD. Ex: 55#, 7 reps, 12:40 Rx.
And coming tomorrow…
“Triple Threat”
4 minutes AMRAP
5 Deadlift (m = 135/185/275, w = 95/135/185)
9 Wall ball shots (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)
3 minutes REST
3 minutes AMRAP
7 Thursters (m = 45/75/95, w = 35/55/65)
7 Kettlebell swings (m = 16/20/24, w = 8/12/16kg)
2 minute REST
2 minutes AMRAP
Burpee Pullups
Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 L3.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
“Open WDO 17.5”
10 Rounds For Time [18 Minute Time Cap]:
9 Thrusters (95/65)*
35 Double Unders**
*Scaled weight (65/45), L1 weight (45/35)
**Scaled Single Unders
Post time to complete the WOD. Ex: 12:50 Rx.
And coming Saturday…
Partner WOD, Teams of 2-3
10 Rounds
300m
While partner is running complete AMRAP of:
8 Pullups
10 Power Clean (m = 75/115/155, w = 55/85/105)
12 AbMat Situps
At 3, 2, 1… go, 1st partner starts on 300m run and other partners begin the AMRAP with 1 person working at a time. Teams may partition the rounds and reps any way. All reps are team totals. Once 1st partner finishes 300m run they tag the next person to go run to start 2nd round of 300m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.
Post time for 3000m and total rounds and reps completed in AMRAP. Example: 14:21, 19+23 L2 Team of 3
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Michael Click here to reserve
