Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. AMRAP 10
30 Double Unders (each round)
3-6-9-12-15…
Power Cleans (115/75)
B. EMOM 12
Min 1 – DB Bench Press
Min 2 – Strict Pull Ups
MIn 3 – Rest
Post rounds + reps for the AMRAP. Ex: 5+40 Rx.
And coming tomorrow… Bring-A-Friend Day!
Partner WOD
2 Rounds
1000m Row*
75 Med Ball Sit Ups
50 Burpees
25 Goblet Squats (70/53)
*[partner not rowing holds med ball in a wall sit]
Friday through Sunday, January 18th-20th: Coaches Pietsch, Travis, and Michael compete in Wodapalooza in the scaled division over the weekend. Yes. We know the competition is really good that even at our level we are in the Scaled group. It will be a fun event and we have an opportunity to finish on the podium or take 1st place! CFM Members will be able to watch the action live online.
FloElite is the official livestream partner for the Wodapalooza CrossFit Festival, and will be streaming all three days of competition. In order to watch the live stream, you will sign up with FloElite and pay a subscription fee of $29.99. You’ll also have access to watch all the other heats and top elite athletes compete at Wodapalooza in addition to your beloved CFM coaches!
Events will take place during the following times. Check back Friday for specific times for Team CFM Flexual Healing!!
Friday, January 18: 5:00am – 8:15pm ET
Saturday, January 19: 7:30am – 8:00pm ET
Sunday, January 20: 8:00am – 8:30pm ET
Tuesday, January 22nd at 6-8 pm: Function Movement screening with Dr Phil: He will be doing assessments as well as spot treatments on athletes at CFM on Tuesday evening either before or after your class. Come to the gym Tuesday evening to check any ache or pain checked out by Dr. Phil from Georgia Sports PT in Midtown.
Wednesday, January 23rd at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here: CFM Night at the Graveyard Games!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Damon
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon
Workout of the Day (WOD)
A. EMOM 16
Odd: 200m Run
Even: Rest
B. 21-15-9
DB Bench Press (50/35’s)
Box Jumps (24/20)
Post slowest time for the 200m and time for the WOD. Ex: 44, 6:10 Rx.
And coming tomorrow…
For Time [10min cap]
27 Back Squats (From the Ground)(95/65)
27 Weighted Sit Ups (20/15)
50 Double Unders
21 Back Squats
21 Weighted Sit Ups
50 Double Unders
15 Back Squats
15 Weighted Sit Ups
50 Double Unders
9 Back Squats
9 Weighted Sit Ups
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
“Lynne”
5 Rounds For Max Reps
Body-weight Bench Press
Pullups (Rx+ = C2B)
Post load for Bench and reps for all rounds of the WOD.
Ex: 205# 10/25, 10/23, 9/20, 8/20, 7/16 Rx
And coming Saturday…
A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch
B. “Snatch Jacks”
Partner WOD
12 Minute AMRAP:
30 Power Snatches (75/55), 30 Box Jumps (24/20)
30 Power Snatches (95/65), 30 Box Jumps (24/20)
30 Power Snatches (115/80), 30 Box Jumps (24/20)
30 Power Snatches (135/95), 30 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining
All reps are team totals. Both athletes may be working at the same time with 1 on the barbell and 1 on the box. Partners may partition the rounds and reps any way.
Post load for Snatch Complex and total reps for WOD.
Ex: 185, 248 L3.
Saturday Schedule
8a: Open Gym- Michael
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: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.
B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold (Purvottanasana)
Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds
And coming tomorrow…
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
CFM Upcoming Events
Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
Thursday, August 24th: 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. #BYOF Bring Your Own Friend!
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.
B. 5 rounds for Time: [12 Minute Time Cap]
9 Wallballs 10ft target (20/14)
6 Toes to bar
Rest 2 minutes after 5 rounds. Repeat.
Post load and max reps for final set of Bench. Post total time from WOD. Ex: 235# 8 reps, 8:15 Rx.
And coming tomorrow…
A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk
B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)
(m = 75/115/155/185, w = 55/85/105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Front Squat
Post weight of complex and total reps of Front Squat for 5 rounds. Ex: 245#, 35 L4
CFM Upcoming Events
Thursday, June 29th: The Dunk Truck returns to CFM! Available dunk sessions are in the AM 6-9am and PM 4-8pm. Book your appoint while spots are available: Dunk Truck Book Now!
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 3 increasing at 70-80-85%. Max reps on the 3rd set.
B. “Benchwarmers” [30 Minute Time Cap]:
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run
All reps team totals. 1 person working at a time on row and bench; all partners run 400m together.. Partners may partition the rounds and reps any way.
Post load for bench and time for WOD. Ex: 235#, 23:12 L3.
And coming tomorrow…
A. Clean & Jerk: complete 5 sets of the complex increasing weight
At 60-70-75-80-85%
1 Clean
1 Push Jerk
B. “Franchise” [10 Minute Time Cap]:
21-15-9:
Push Jerks (m = 75/95/135, w = 55/65/95)
Pullups (L2/L3+ = C2B)
Post weight for complex and time for the WOD. Ex: 240#, 4:23 L3+.
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- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 3 reps. Worksets. Max reps on the final set.
B. 10 Minute AMRAP
10 Burpees
25 Double Unders
Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.
And coming tomorrow…
A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.
B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3
Upcoming CFM Events
Thursday, Feb 9th: Mobility Night with Dr. Jackie Varnum at 6pm. This will be the 2nd session of a 2 part series going over mobility for CrossFit Athletes. This 2nd session will focus on the shoulder and both front rack/overhead mobility through increased range of motion, muscle activation, and movement reinforcement.
Thursday, Feb 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!
Thursday, Feb 23rd: The 2017 Open begins! CrossFit Midtown will be doing the open workouts on Friday during regular classes and then each week we have a Friday Night Lights (FNL) competition highlighting match-ups with both individual and team events as well as a gym social Friday evenings after the workouts. The 1st Open workout is released on Thursday, February 23rd and continues for 5 weeks with 1 new workout each week. Participating in the Open is a seminal CrossFit experience and we highly recommend all athletes who have been training at CFM for a year or more to sign up. This is a great opportunity to test your fitness and enjoy the camaraderie and community of CrossFit. Click here to register for the open and join Team CFM.
Sunday, Jan 8th: 9-10am CFM Weightlifting Class. If you are looking to work more in depth on your Olympic lifts sign up for this weightlifting membership. Each session will have Oly specific warmup, movement demo and breakdown, and lifting portion. Athletes will set the foundation for the snatch and clean & jerk as they progress through this Strength Based Oly Program. Click here to register for the class with a single class option or monthly membership add-on.
Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! 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.
Thursday, Jan 19th: 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)!
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- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
B. 5 Rounds [16 Minute Time Cap]
10 Bench Press (50% part A.)
20 AbMat Sit-Ups
40 Double-Unders
Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx at 140#.
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 4 Rounds:
24 Walking Lunge Steps
15 Pushups (Rx+ = 25)
20/15 Cal Row
Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.
Bring-A-Friend Day is Next Thursday 10/20! Email us to reserve your friends spot in class with you.
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- Anthony
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Bench Press: In 15 Minutes work up to a heavy set of 3. (85% of 1 RM)
B. 25-20-15 Rep Rounds [18 Minute Time Cap]
Cal Row
Bench Press (50% of 1 RM)
50 Speed Step (R+L=1) each round (Rx+ = 100 Speed Step)
Post load for bench and time for the WOD.
Ex: 215#, 16:20 @ 130# Rx
And coming tomorrow…
A. Power Clean: In 12 minutes work up to a heavy double (Not touch & go) @ 85%
B. 15 Minute AMRAP:
5 Chest to Bar Pullups*
10 Power Cleans (m = 65/95/135, w = 45/65/95)
25 Wallballs**
*L1/L2/L3+ = 5 Ring Muscle Ups
**Pick a weight and/or height that you can do 25 reps or more unbroken. A good workout strategy might be sets of 13-12. If your sets drop to 5 or less reps, the weight is too heavy or the height is too high.
Post Clean double, rounds and reps for the AMRAP and weight/height for wallballs.
Ex: 255#, 4+12 L3+ (20# @ 10ft)
Upcoming CFM Events
Thursday-Sunday, October 13th-16th: USA Raw Nationals Powerlifting Meet. CFM will be volunteering for this event. All Members who volunteer for 1-4 hours will receive a free admission for the week! Come watch the strongest men and women in the country at the Georgia World Congress Center over the weekend. Sign up here for general volunteer for any of the time slots any day. Wednesday, Oct 19th: Reebox Box Crawl. The Box Crawl is an epic road trip stopping at 125 CrossFit Boxes over the course of 18 weeks. Team Reebox will hang out at CFM for the day and bring awesome stuff! Here’s a little of what they will bring: a full Nano 6 try on experience where members will be able to try on the Nano 6 for their workout, a fully stocked Reebok Recovery Bar that is loaded with Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves! All CFM members are invited to to the box for this event. Thursday, Oct 20th: 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. Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm!! 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!
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
