400m run

Coach Michael warming up with air squats

CFM Upcoming Events

Early Registration for Lurong Summertime Challenge Ends Monday! 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.

Monday, Apr 24th: Mobility Night returns to CFM tonight at 6pm with Dr. Jackie Varnum from Athletes’ Potential. 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 to improve your overhead mobility through increased range of motion, muscle activation, and movement reinforcement that will take your CrossFit performance and shoulder health to the next level!

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: Mobility Night- Dr Jackie Varnum
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: In 12 minutes work up to a heavy double at 85%

B. For Time [24 Minute Time Cap]:
300m Run**
26 Hand Release Push-ups
300m Run
26 KB Swings (24/16kg)
300m Run
26 Situps
300m Run
26 KB Deadlifts (32/24kg)
300m Run
26 Air Squats
300m Run
26 Box Jumps (24/20″)

Rx+ = 400m each run.

Post load for squat and time for the WOD. Ex: 345#, 18:19 Rx+

And coming tomorrow…

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

MON 04.24.17 Mobility Night at CFM! Read More »

Today’s schedule

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.

TUES 04.04.17 Read More »

Predictions for 17.5? See below!! Tom, Jonathan, and Stacy flying through Double Unders.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD [20 Minute Cap]:
400m Run + 400m Row
400m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 200m Row
200m Row + 200m Run
20 Air Squats
Rest 3 minutes
4 Rounds:
10 Air Squats
10 AbMat Situps
10 Slam Balls (20/15)
10 Slam Balls Passes

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow…

17.5: PREDICTIONS

9-10 Minute Time Domain

Movements:
Thrusters (95/65) or DB Thrusters (50/35) -Rx
(75/55) or Dumbbells (35/20) -Scaled
Double Unders -Rx
Singles -Scaled

Rep Scheme:
(1) Increasing Ladder
3-6-9-12-15-18-… Thruster
10-20-30-40-50-60-… Double Unders
OR
(2) Decreasing Reps for Time
27-21-15-9 Thrusters
100-75-50-25 Double Unders
OR
(3) Classic CrossFit AMRAP
30 Double Unders
15 Thursters

Upcoming Events

Friday, Mar 24th: Week 5 of the CrossFit Games Open Continues at CFM this week! We will be hosting exciting matchups of our coaches and top athletes along with the those at the top of the leaderboard for the scaled division.

We will have cold beverages and food…everyone is welcome to bring something to share. Please spread the word that we want everyone in the gym to enjoy FNL as we close out the open season with this event called “The Finale!” Doors open at 7pm and first heat kicks off at 7:30pm.

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!

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!

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.

THUR 03.23.17 Bring-A-Friend Day!! Read More »

Thrusters are coming… 17.5. But what will be revealed for 17.4 tonight? Do or do not -Yoda

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of
Complete In 8 minutes
OPEN: 400m run
Then… As many repetitions as possible (AMRAP) in remaining time
8 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
12 AbMat Situps
Rest 2 minutes

Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 L2.

And coming tomorrow…

17.4: TBA

Upcoming Events

Friday, Mar 17th: Week 4 of the CrossFit Games Open Continues at CFM this Friday! We will be hosting a team event competition for Friday Night Lights on St. Paddy’s Day.

We will have guiness and green cider and some traditional cornbeef and cabbage…anyone is welcome to bring their own traditional dishes to share. Please spread the word that we want everyone in the gym to enjoy this specific FNL that happens to take place on an awesome holiday. Doors open at 7pm and first heat kicks off at 7:30pm.

Join us for **Friday Night Lights & St. Paddy’s Day**!!

Thursday, Mar 23rd:Bring-A-Friend Day! Join CFM for an all levels beginner friendly partner WOD. Invite a friend, family, or co-worker to join you for your workout. Contact us to reserve a spot in class for your friend!

THUR 03.16.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)

Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.

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

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Situps
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

Upcoming CFM Events

Today, Wednesday, Nov 16th: 8pm Strength Training begins this evening and continues M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.

**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

WED 11.16.16 Read More »

Sky's Out, Thighs Out — Sky’s Out, Thighs Out
Enjoy the Holiday under the sun! Wear Sunscreen.

Today’s schedule

Labor Day!! — GYM CLOSED. Regular classes resume Tuesday.

Workout of the Day (WOD)

Holiday Travel Workout (Labor Day)
21-15-9 Reps for Time
2 minutes of running at 5k pace at the beginning of each round. Run out for 60 seconds then back to start.
Pushups (scale to incline pushups)
Jumping Air Squats
Situps

Post time to complete the WOD. Ex: 13:34 Rx

And coming tomorrow…TUESDAY

A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)

B. “Twister”
3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock:
1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees

2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees

3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees

Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3

MON 09.05.16 Labor Day! Gym Reopens Tuesday Read More »

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.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Anthony

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time: [15 Minute Time Cap]
400m Run
21-15-10 Chest To Bar Pullups

(Rx+ = 15-10-6 Muscle Ups)

Post load and reps for Front Squat, and time to complete WOD.
Ex: 285#, 4 reps. 11:09 Rx+

And coming tomorrow…

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.

MON 08.01.16 Read More »

Upcoming CFM Events

Tuesday-Sunday, July 19-24th: Reebox CrossFit Games Viewing. Click here for details on watching the games this weekend!
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
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.

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- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Brianna

Workout of the Day (WOD)

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean) complex of:
1 Clean + 1 Front Squat

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95/135/185, w = 65/95/125)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 L2

And coming tomorrow…

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex) [14 Minute Time Cap]
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 @ 165#

WED 07.20.16 Watch the CrossFit Games! Read More »

Iman and Adam from 31 Heroes 2015. #teamwork. #workouttoremember.

Upcoming CFM Events

Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing.
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
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.

Today’s schedule

Workout of the Day (WOD)

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

And coming tomorrow…

A. Push Press: In 15 minutes work up to a 3 rep max.

B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Hand Release Pushups
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

**Scale Double Unders to 15 (Du+singles), Speed Step (R+L=1) 1:1, or to Singles 1:1

Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458. Rx

WED 07.13.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Ellen
5p: All Levels CrossFit- Ellen
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Cleans: In 15 minutes complete 6 sets 1 rep working up in weight.
70-75-80-85-87-90%

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 120/155, w = 85/105)
400m Run

Post load and type of clean and time to finish WOD.
Ex: 235# Squat Clean, 9:34. Rx+

And coming tomorrow…

A. Dips & Pushups: 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 28, 8:10 Rx.

THUR 07.07.16 Read More »