5RM

CFM Yoda T-shirt. "Do or do not. There is no try." — CFM Yoda T-shirt. “Do or do not. There is no try.”

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: **Class Cancelled**
9p: Star Wars: Rogue One Premiere!!

Workout of the Day (WOD):

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 3 Rounds [9 Minute Time Cap]
7 Deadlift (m = 115/185/255, w = 85/135/175)
35 Air Squats
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/25/35’s)**

**(L2/L3+ = Strict Handstand Pushups)

Post load for Deadlift and time for WOD. Ex: 425#, 6:08 L3.

And coming tomorrow…

A. Snatch Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Snatch
1 Power Snatch (1 sec pause 1 inch below knee)

B. 15 Minute AMRAP
12 Box Jumps (m = 20/24/30, w = 16/20/24)
9 Power Snatch (m = 65/95/115, w = 45/65/85)
6 Chest to Bar Pullups (L2/L3+ = Bar Muscle Ups)

Post load for Snatch and total rounds+reps for AMRAP. Ex: 145#, 4+16 L3.

Upcoming CFM Events

Thursday, Dec 15th: Star Wars: Rogue One Premiere Night for CFM! Wear your Star Wars costume or shirt and join us for a 9pm showing at Midtown Arts Cinema. Tickets available at the front desk and see Announcements Board or Event Page for details.

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

Sunday, Dec 18th: 9-11am Weightlifting Workshop this a 2 part series setting the foundation for the snatch and clean & jerk for our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Join us for this Charity WOD on Sunday 12/18 at 11am.

Sunday, Dec 18th:Urban Perform “Give the Gift of Health” Benefit WOD 11am-12pm. 1st heat at 11:20am and 2nd heat at 11:40. Sign up online to donate to Urban Perform.

Monday, Dec 19th:Early bird registration ends for the Lurong Resolution Challenge on Monday 12/19 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

THUR 12.15.16 CFM Star Wars: Rogue One Premiere Tonight! Read More »

Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage.
Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!
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!
Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!

Today’s schedule

6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Tina
6p: All Levels CrossFit- Tina

Workout of the Day (WOD)

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 15 Minute AMRAP
60 Double-unders*
30 Wallballs**
15 Deadlifts (m = 115/185/245, w = 85/125/165)

*Scale DUs to DU+Singles 30 reps/rd, Speed Step 1:1, Singles 1:1

**Wallball Levels
L1 = 10# to 9ft, 6# to 8ft
L2 = 14# to 10ft, 10# to 9ft
L3 = 20# to 10ft, 14# to 10ft

Post load for deadlift and rounds and reps for AMRAP. Ex: 165#, 3 + 92 L3

And coming Saturday…

“AV HERO WOD”

Staff Sergeant Alex A. Viola U.S. Army Special Forces (1984 - 2013) — Staff Sergeant Alex A. Viola
U.S. Army Special Forces
(1984 – 2013)

25 Minute AMRAP
3-6-9-12-15-18-21-… ascending by 3 reps each round
THRUSTERS (m = 45/75/95, w = 35/55/65)
PULL-UPS**
OVER THE BAR BURPEES

**Scale the pullups to kipping singles 1-2-3-4-… ascending by 1 rep each round, or to barbell pullups 1:1, or ring rows 1:1.

Score is total reps completed. Ex: 298 L3.

Staff Sgt. Alex Anthony Viola, 29, of Keller, Texas, died Nov. 17, 2013, of wounds received from an improvised explosive device in Kandahar Province, Afghanistan. He is survived by his parents and sister. – DE OPPRESSO LIBER –

Saturday Schedule

08:45a: Doors Open
09:30 Heat 1 (09:00-10:00)
10:15 Heat 2 (09:45-10:45)
11:00 Heat 3 (10:30-11:30)
12:15 Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 11.11.16 “AV HERO WOD” On Saturday!! Read More »

Upcoming CFM Events

Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing. Sign up here!
Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.

Today’s schedule

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

Workout of the Day (WOD):

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. “Golf Carting”
8 Minute AMRAP
20/15 Cal Bike or 20/15 Cal Row
15 Pushups
100ft Farmers Walk (32’s/24’s)
15 Slam Balls (20/15)
20 Lateral Step Ups & Over (24/20”)
20 AbMat Situps

Rest 2 minutes after the first AMRAP and repeat starting with 20/15 Cal Row instead.

In a shotgun start, one person on each team starts on a different movement and moves down the list to complete the round. 100/95 reps per round. Continue the second AMRAP where you started the 1st AMRAP. The team with the most reps from their individuals wins the race.

Post load for deadlift and total individual reps completed (50ft carry = 5 reps)
Ex: 400#, 305 Rx.

And coming tomorrow…

A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).

B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).

C. Partner WOD “Two Face” [16 Minute Time Cap]
4 Rounds
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)

**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1

All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1…go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.

Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.

THUR 09.08.16 Read More »

FNL teammates Stewart and Cary teaming up again for Captain America 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- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 6 Rounds: (40 seconds work : 20 seconds rest)
Minute 1: Row for Cal
Minute 2: Air Squat

Post load for Deadlift, total cal and total air squats: 415#, 125, 180

And coming tomorrow…

A. Snatch: 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)

B. Teams of 2:
5 Rounds for Time [12 minute Time Cap]
10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)

Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time. Time is finished when both partners have finished 5 rounds.

Post load for Snatch. Post time to finish WOD. Ex: 165, 6:55 Rx+

MON 07.11.16 Read More »

Annie practicing pistols elevated on a box

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

And coming tomorrow…

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.

“Jackie Snacks”
12 Rounds (6 per person)
250m Row
10 Thrusters (45/35)
6 Pullups (Rx+ C2B Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 16:35 Rx+.

TUES 06.14.16 Read More »

h4>Today’s schedule

6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
11a: Yoga45- Kathlin
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. Deadlift: 5 Rep Max in 15 minutes

B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds

Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 11:47

And coming tomorrow…

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3

WED 05.18.16 Read More »

Get to know our new Athlete Manager Stacy!

Stacy joined the CFM family in the summer of 2015 and will start full time this month. From athlete to coach to now manager, she has become an example member of CFM. She always gives positive words of encouragement, introduces herself to new members, brings a bubbly personality and a smile to class, and celebrates the hard, honest efforts of other members. Welcome to your new role at CFM, Stacy

Name: Stacy Scobel
How long coaching CrossFit? I started coaching in February of 2015.
Day job: I’m the new Athlete Manager at CrossFit Midtown, and I’m looking forward to meeting all of the members! I also coach competitive gymnastics
Athletic background/achievement: I competed in gymnastics for 6 years reaching level 10. I was also a competitive cheerleader at Georgia College and State University. During my time at GCSU, our team won 2 conference titles and placed 2nd at nationals twice. After college, I did the normal “globo gym” thing for a few years before being introduced to CrossFit.
How long doing CrossFit: A total of 3ish years. I have been doing CrossFit since fall of 2011 but there was a year or so hiatus in there. I’ve been back since summer of 2013 and loving every minute (okay, maybe not EVERY minute….)
Favorite CrossFit movement: Bar muscle ups or any Olympic lift. Opposite ends but I love both! It’s exciting to see how much improvement overall with technique and strength I’ve made since I started CrossFit
Favorite movement to coach: anything gymnastic-y, especially handstands. I love seeing people improve their gymnastics side of CrossFit!
What do you enjoy about coaching: Helping people achieve their goals. It’s so exciting and rewarding to see people lift a certain weight or get a skill they never thought they could do
In my spare time I enjoy: Sleeping, eating, adult league sports (kickball, softball), patios and the park
Favorite quote: “Comparison is the thief of joy”
Advice to new CrossFitters: Don’t compare yourself to others in the gym. You should strive to be better than YOU every day. And don’t take yourself too seriously, it’s not the end of the world if you have to scale a workout (slow, steady progress and small victories are better than injuries!)

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- Michael
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. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow…

A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.

MON 03.14.16 Coach’s Spotlight: Stacy 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- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 5 rep max

B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

And coming tomorrow…

A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)

Post load for complex and time for WOD. Ex: 275#, 9:10 Rx

WED 03.09.16 Read More »

December Events

CFM Star Wars VII Premiere Today 12/17 9:30pm at Midtown Arts Cinema
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am
Lurong Resolution Challenge: Monday 12/28 early registration deadline for New Year Nutrition Challenge. Click here for more details and to register

Do or do not. There is no try. - Yoda — Do or do not. There is no try. – Yoda

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (24/20)

Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.

And coming tomorrow…

A. Clean & Jerk: 5 sets of 2. Workups.

B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.

THUR 12.17.15 Star Wars VII Premiere Read More »

Wallballs in place for the start of the workout

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- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. “Team Training”
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx