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Scotty O working his handstand progressions with a headstand balance

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Saturday, July 6th:SPIDER-MAN & ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant & Spider” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 6th:SPIDER-MAN Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

ANT-MAN Partner WOD on Saturday, July 7th!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
8 Wall Balls (20/14)
8 Burpees
8 Kettlebell Swings (53/35)
Cash Out:
500m Row
400m Run

Post time for the WOD. Ex: 17:40 Rx

And coming tomorrow…

A. Snatch
E2MOM 14

Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. Amanda [12min cap]
9-7-5
Ring Muscle Ups
Snatches (135/95)

Post load for pause and hang snatch and time for the WOD.
Ex: 135#/190#, 7:40 Rx.

MON 07.01.19 Read More »

Coach Neal teaching stone lifting technique

CFM Upcoming Events

Thursday, June 20th 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!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1min plank hold

B. For Time
22-18-14-10
DB Snatches (50/35)
Sit Ups
Burpees
Sit Ups

Post cumulative time for row intervals (not including rest) and time for the WOD.
Ex: 7:04, 12:45 Rx

And coming tomorrow…

A. Fran
21-15-9
Thrusters (95/65)
Pull Ups

B. E3MOM 12
4 Deadlifts (no bounce)
Post time for Fran and load for deadlift

MON 06.03.19 Read More »

Team Buns & Guns! Carmen and Jeannette 2 time champs of Graveyard Games 2018/2019NTE! #strongisbeautiful

Today’s schedule

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: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

HSN Benchmark WOD
A.”Fuel”

4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

And coming tomorrow…

A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)

B. CORE
Fast Eddie’s Lucky 7’s

Post rounds for the AMRAP. Ex: 6+32 Rx

CFM Upcoming Events

Monday, May 27th: Memorial Day Murph at 09:00 at Piedmont Park! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. CFM Gym Closed. Meet at the park in the morning for the WOD. Reserve your spot in advance here!

Monday, May 27th: CFM Brunch at 11:00 at The Nook in Midtown. Join your fellow CFM Members for a nutritious brunch and social over Memorial Day weekend.

Thursday, June 20th 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!

Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!

WED 05.22.19 Read More »

Billy

CFM Upcoming Events

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Damon
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift (increase weight each set)
EMOM 12

Min 1 – 4 Deadlifts (no bounce)
Min 2 – 5 Tall Landing Box Jumps
Min 3 – Rest

B. 3 Rounds [18min cap]
16 Single Arm DB Overhead Lunges (8L/8R) (50/35)
21 Burpees
15 Toes To Bar
9 Bar Muscle Ups

Post load for deadlift and time for the WOD. Ex: 375#, 13:25 Rx.

And coming tomorrow…

A. Clean Complex
EMOM 12

Min 1 – High Hang Clean + Low Hang Clean + Front Squat
Min 2 – 5/5 Seated Arnold Press (from the floor)
Min 3 – Rest

B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)

Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.

MON 05.06.19 Read More »

Mobility as athletes are warming up for group class.

CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

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
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Damon
6:30p: Gymnastics Workshop- Michael
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Single Leg Kettlebell Deadlift
4 x 8/8 (increasing)

B. EMOM 16
Min 1 – 12 Double DB Front Squat (50/35)
Min 2 – 10 Burpees
Min 3 – Max Calorie Row
Min 4 – Rest

Score is Calories on Rower. Ex: 104 Rx.

And coming tomorrow…

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.

WED 01.16.19 Gymnastics Workshop Series Begins Tonight! Read More »

CFM Holiday Party is going down tonight at 7:30p!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

12 Days Of Fit-mas [35min cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Post time to complete 12 Days of Fit-mas. Ex: 25:56 Rx

And coming Saturday…

A. Push/Pull Supersets
Turkish Reverse Lunges
5 x 5 (each leg)
Banded Straight Arm Pulldowns
5 x 12

B. AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)
4 min Rest, repeat

Post rounds and reps completed during AMRAP. Ex: 8+5 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday…

A. Rope Climb Technique
Max Rope Climbs in 1min

B. Gunshow
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35’s)
2 Rope Climbs each round

Post time to complete WOD. Ex: 12:34 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.14.18 – Holiday Party! Read More »

Here’s to you Megan…we will miss you!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
76% of 1RM Front Squat For Both

B. Megan
21-15-9
Burpees
Kettlebell Swings (53/35)
Double Unders

**It’s Megan’s last week at CFM :[. Make sure to give her a hug and wish her well before she leaves!**

Post weight used for squats and time to complete WOD. Ex 225# Rx, 9:34 Rx

And coming tomorrow…

A. Snatch Complex
Power Snatch + OHS + Hang Squat Snatch + OHS
5 sets to get to a Heavy Complex

B. For Time [20min cap]
1000m Row
30 V-Ups
30 Front Rack Lunges (95/65) (total reps)
30 Toes to Bar
800m Run

Post heaviest snatch complex and time to complete WOD. Ex: 205#, 16:45 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party is this Friday! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don’t forget to bust out those ugly holiday sweaters ;]

MON 12.10.18 Read More »

After today, you can start your Christmas festivities.

Today’s schedule

CLOSED! Enjoy your day with family, friends and food!

Travel WOD

Travel WOD
11 Rounds
6 Mountain Climbers (12 total steps)
5 Push Ups
6 Jump Squats
5 Reverse Lunges (each leg)

Post in the comments or on facebook time to complete WOD. Ex: 14:46 Rx

And coming tomorrow…

A. Travel WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats
Cash Out:
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches (elbows touch knees, feet off the ground)
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4min

B.Open Gym WOD
Thanksgiving with the Girls

For Time
Angie’s House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
Helen’s House
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
Fran’s House
15 Thrusters (95/65)
Nancy’s House
400m Run
15 Overhead Squats (95/65)
Grace’s House
20 Ground to Overhead (95/65)
Kelly’s House
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Post or comment on facebook time to complete either WOD. Ex: 9:33 Rx, 25:43 Rx

THURS 11.22.18 HAPPY THANKSGIVING! Read More »

But did you die?

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx

And coming tomorrow…

TABATA What?!
TABATA Russian KBS
TABATA DB Front Squats
TABATA Slam Balls
TABATA Double Unders

Post total reps of each TABATA. Ex: 52, 44, 55, 112 Rx

THURS 11.01.18 Read More »

#QuadsInAtlanta

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-

Post rounds and reps completed. Ex: 4+34 Rx

And coming Saturday…

“Tag Team WOD Champs”
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35’s)
100 Box Jumps (24/20)

Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

8a: Open Gym- David
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica Miller

And coming Sunday…

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 10.05.18 Read More »

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