6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.
B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run
Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.
And coming Saturday…
Partner “Alex” – Teams of 2 for time: [21 Minute Time Cap]
1000m Row
20 Power Snatches (m = 115/155, w = 80/105)
60 Burpees over the bar
20 Power Snatches (m = 115/155, w = 80/105)
1000m Row
Post time to complete the WOD. Ex: 15:34 Rx
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
9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: Strength Training/Open Gym- Brianna
12:15p: Yoga- Alexis Story. Click here to reserve
Wednesday, August 24th: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.
B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.
And coming tomorrow…
A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.
B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint
Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.
Atlanta Fitness Expo 10am-4pm Piedmont Park Promenade. 2-4pm CrossFit Competition. Click here to sign up and for more details. $200 cash prize 1st place and $75 2nd place! Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Wednesday, August 24th: 7:30pm. Advance free screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters
B. Fran
21-15-9
Thrusters (95/65)
Pullups
Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx
And coming Saturday…
CrossFit in the Park. We are putting Atlanta athletes to the test to compete in this CrossFit at the Park competition this Saturday 8/20 at Piedmont Park Promenade 2-4pm as part of the Celebrity Sweat Ultimate Fitness Challenge and Expo. Registration is free and there will be a cash prize of $200 for 1st place and $75 for 2nd place. Open to all Crossfit levels and Expo attendees. Workouts released on the facebook event page and include classic crossfit movements and some odd object tasks. To sign up for the competition and to register a spot, fill out your name on the sign up sheet: COMPETITION SIGN UP
9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve
Atlanta Fitness Expo 10am-3pm Piedmont Park Promenade. 3-4pm CrossFit Competition. Click here to sign up and for more details. $200 cash prize 1st place and $75 2nd place! Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Wednesday, August 24th: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Cals Airdyne
Post max load for Snatch and C&J and total cal. Ex: 185#, 265#, 32
Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th. Sunday, August 14th-21st: Quarterly Progress Check-Ins. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Lurong Championship Fitness & Nutrition Challenge Information Session- Michael
Workout of the Day (WOD)
A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.
B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx
And coming Saturday…
“Keep It Up”
Partner WOD
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**
**For the entire duration of the workout the empty barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals. [22 Minute Time Cap]
Post time to complete WOD Ex. 13:55 Rx.
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Strength Training/Open Gym- Travis
12:15p: Yoga- Alexis Story. Click here to reserve
Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th. Sunday, August 14th-21st: Quarterly Progress Check-Ins. Check back on Thursday’s for more details. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline. Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD. Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections. Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time [18 Minute Time Cap]
60 Double Unders
30 Pullups (Rx+ = C2B)
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (m = 24/32, w = 16/20kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (m = 24/32, w = 16/20kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 75/95, w = 55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (Rx+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 Rx+
Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.
To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event
Friday, August 12th: 7-8pm. Lurong Nutrition & Fitness Championship Challenge Information Meeting.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Workout To Remember
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
250m Sprint
Rest 1 minute between rounds
Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.
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: 8+8 Rx (L3).
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.
Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (10ft) 1:1, Pullups 1:1, Ring Rows 1:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only
Saturday Schedule
31 Heroes Heat Times: Plan to arrive 30 minutes before the start of your heat.
8:30a: Doors Open
9:15a: Heat 1
10:00a: Heat 2
10:45a: Heat 3
11:16a: 31 Heroes Social, Food, and Raffle Prize Giveaways!!
12:15p: Yoga- Monica. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
400m Sandbag Carry. Getting ready for #31Heroes WOD.
Upcoming CFM Events
Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.
To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Workout To Remember
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)
B. Partner WOD
8 Rounds for Time: [16 Minute Time Cap]
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”
One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.
Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.
And coming tomorrow…
A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)
Saturday, August 6th: 9am-12 noon. 31Heroes WOD. Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Hang Clean: In 16 minutes work up to a heavy hang clean (may be squat or power).
B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips
Post load for clean and time for WOD. Ex: 255#, 7:53 Rx
And coming Saturday…
A. Kipping Pullups Progressions: Spend 10 minutes working on kipping pullups.
B. Hold and Run [28 Minute Time Cap]
Open: 200m Kettlebell Carry (m = 24’s/32’s, w = 16’s/20’s kg)
4 Rounds
20 Pullups*
30 Pushups*
40 Air Squats*
200m run
To start the workout, one partner will carry both kettlebells 100m and the other will carry them back 100m for 200m total. Both partners must travel together. *Partner Double Kettlebell Farmer’s Carry Hold (m = 24’s/32’s, w = 16’s/20’s kg) while other partner is doing pullups, pushups, and air squats. All reps are team totals. Partners may partition the reps any way. Both partners run 200m together at the end of each round.
Post time to complete WOD. Ex: 17:35 Rx+
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Lana Wilson. Click here to reserve
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Saturday, August 6th: 9am-12 noon. 31Heroes WOD. For more details, to help fund raise, or to donate to the cause click here.
Workout To Remember
Today’s schedule
6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.
B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
9 Air Squats
1 Rope Climb (15ft)**
**Athletes must wear long socks or pants to protect shins when climbing the rope. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 10 seconds, Knee-raise dead hang hold 10 seconds
Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.
And coming tomorrow…
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.
B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
5 Thrusters (m = 115/155, w = 85/105)
11 Burpees
Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: strict 8 reps, [41], Rx
