Cal Row

Upcoming CFM Events

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 in advance (include their full name and email address)!

Sunday, Nov 20th: Strength Training 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!

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!!

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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Michael

Workout of the Day (WOD):

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

And coming tomorrow…

A. “22”
22 Minute AMRAP
22 Wallballs (m = 10 to 9ft, 14/20 to 10ft, w = 6/10 to 9ft, 14 to 10ft)
22 Power Snatch (m = 45/65/75, w = 35/45/55#)
22 Box Jumps (m = 16/20/24, w = 12/16/20”)
22 Push Press (m = 45/65/75, w = 35/45/55#)
22 Calorie Row

B. Supple Leopard Smash & Stretch
1. Adductor Barbell Smash
2. Super Frog Stretch
3. Quad Barbell Smash
4. Couch Stretch

Post total rounds and reps for the AMRAP. Ex: 4+28 L3

THUR 11.17.16 Bring-A-Friend Day!! Read More »

CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men's Rx, 2nd place Men's Scaled, 2nd place Women's Scaled, and 3rd Place Women's Novice division!! — CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men’s Rx, 2nd place Men’s Scaled, 2nd place Women’s Scaled, and 3rd Place Women’s Novice division!!

We want you to GO VOTE!!
And workout today!
Click **here** for poll locations.

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- 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. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
125 Double Unders**
50 Situps (L1) / 50 Situps w/ (20/14) (L2) / 50 GHD Situps (L3)
75 Double Unders
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

And coming tomorrow…

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

Upcoming CFM Events

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!!

TUES 11.08.16 GO VOTE!! Read More »

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- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Stretch&Mobility- Michael
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Bouncy House”

4 Minute AMRAP
**3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row

**Rounds must be completed unbroken. Every time the bar is dropped or set down, the athlete must complete 5 burpees before continuing. Only after the 6th Jerk each round may the bar be set down.
L1 (m = 65-75-85, w = 45-55-65)
L2 (m = 75-95-115, w = 55-65-85)

Post total calories for AMRAPs. Ex: 122 L3

And coming tomorrow…

A. Front Squats: 4 sets of 4 reps at 70% from the floor.

B. 20 Minute AMRAP
5 Pull-ups (Rx+ = Bar Muscle Ups)
10 Push-ups
15 Air Squats
200m Run

Post weight for squats, then total rounds and reps for the AMRAP.
Ex: 235#, 9+4 Rx+.

TUES 11.01.16 Read More »

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. Front Squat: Complete 1 set every 3 minutes (E3MOM)
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 88%
3 reps at 80%
1 reps at 91%

B. 16 Minute AMRAP
12/8 Cal Row
100m Run
40 Double Unders
Rest 1 Minute
12/8 Cal Row
6/4 Tireflips (200#)
12/8 Pushups
20 Air Squats
Rest 1 Minute

Post load for front squats (80/91%) and rounds + reps.
Ex: 245#/275#, 2+48 Rx.
100m = 1 rep, (reps/round = 103/89)

And coming tomorrow…

A. OPEN 13.4

7 Minute AMRAP
3-6-9-12-… Increasing Rep Rounds
Clean and Jerk (135/95)
Toes to Bar

B. Banded 5-way Shoulder Stretch

Post total reps for the AMRAP. Ex: 87 Rx

Upcoming CFM Events

Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room.
Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm.
Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm.
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!

THUR 10.27.16 Read More »

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!

THURS 10.13.16 Read More »

Nancy and Rodrigo gettin' work done on the rower. — Nancy and Rodrigo gettin’ work done on the rower.

Upcoming CFM Events

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Snatch: complete the following sets at a light weight (< 45% 1RM) 3x3 Snatch Balance 3x3 Tall Snatch B. Back Squat: 3×5 at 80% of 1RM. Max reps on 3rd set.

C. 2 Rounds For Time [8 Minute Time Cap]
21/18 Cal Row
15 Burpees
9 Dumbbell Thrusters (m = 25/35/50, w = 15/25/35)

Post load for snatch and squat and time for the WOD.
Ex: 88#, 260#, 5:49 L2.

And coming tomorrow…TUESDAY

“The Equalizer”
9 Minute AMRAP

Level 3
12 Toes to Bar
9 Snatches (115/75)
6 Box Jump Overs (30/24”)
3 Ring Muscle Ups

Level 2
12 Anchored Toes to Bar
9 Snatches (75/55)
6 Box Jump Overs (24/20”)**
3 Burpee Pull Ups

Level 1
12 Wall Sit Ups
9 Shoulder to Overhead (45/35)
6 Box Jump Overs (12/10”)**
3 Bar Facing Burpees

**Step ups permitted for L1/L2.

This workout has been developed in collaboration with Neal Maddox to test more advanced gymnastics and plyometric movements. Pick a skill level that doesn’t result in getting stuck for too long.

Post rounds and reps for the AMRAP. Ex: 3+18 L3.

MON 10.10.16 Read More »

Shannon #backtobusinessmonday — Shannon
#backtobusinessmonday

Upcoming CFM Events

Wednesday, Oct 5th:5-8pm. SFH Sampling & Supplementation Info Session.
Sunday, Oct 9th:8am. CFM Track Day. Meet at the track for an aerobic capacity Double WOD with Coach Travis.
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.
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!

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: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Progressions: In 15 minutes work up in weight for the complex:
1 High Hang Power Snatch (from the hip)
1 Hang Power Snatch (above the knee)
1 Power Snatch
1 High Hang Squat Snatch (from the hip)
1 Hang Squat Snatch (above the knee)
(Aim for 60% of 1 RM Snatch)

B. For Time [14 minute time cap]
42/25 Cal Row
21 Snatch*
30/25 Cal Row
15 Snatch*
18/15 Cal Row
9 Snatch*

Weight for the barbell:
Men = 55/75/95
Women = 45/55/65

*L1 may be muscle or power or squat or split snatch. L2/L3 = Squat Snatch

Post load for complex and time for WOD. Ex: 140#, 9:49 Rx+.

And coming tomorrow…TUESDAY

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Jumping Kettle Balls”
10 Minute AMRAP
15 Wallballs*
30 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
60 Double Unders**

*Wallballs
L3 = (20# to 10ft/14# to 10ft)
L2 = (14# to 10ft/10# to 10ft)
L1 = (14# to 9ft/10# to 9ft)

**Double Unders Scaling
L2 = 30 Double Under or 30 Reps DU+Singles
L1 = 60 Singles

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn’t result in getting stuck for too long. If you have double unders in small bunches Level 2 could be right. If your double unders are one at a time, you might consider going to Level 1 so you can keep moving and get more work done. For CFM Members you can always retry the workout in Open Gym at a different skill level if your initial attempt doesn’t fit your original plan.

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 4+32 L3

MON 10.03.16 Read More »

Upcoming CFM Events

Today’s schedule

6a: All Levels CrossFit- Anthony
7a: All Levels CrossFit- Anthony
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. 18 Minute AMRAP
30 Thrusters (m = 45/75/95, w = 35/55/65)
30 Box Jump Overs (24/20)
30 Cal Row
30 Toes To Bar

B. 5-Way Banded Shoulder Stretch

Post total rounds plus reps completed for the AMRAP. Ex: 248 L3

And coming Saturday…

Partner WOD [25 Minute Time Cap]
5 Rounds
21 Pushups**. Partner Elbow Plank Hold
7 Deadlift. Partner Rests
5 Hang Power Clean. Partner Dead Hang Hold

(m = 75/135/185, w = 45/85/125)
**Scale pushups to incline: 12” parallette, 16” bench, or (20/24/30”) Box. For scaling up (The +) for Level 2 and Level 3 (L2/L3+ = deficit 3.5”/2.5”).

All rounds and repetitions are individual totals. Only 1 partner working at a time while the other is in a hold or resting. Partners may partition the rounds and the reps any way. 1st partner can complete a full round and then alternate; OR 1st partner can complete all the pushups and then the 2nd partner can complete all the pushups, and then they continue through the round relay style; OR 1st partner can do 11 pushups, then 2nd partner does 11 pushups, then they will do 10 and 10 reps to each complete the full set of pushups and then move to deadlift. Leap frogging is not permitted and each individual must follow the order of pushups, then deadlift, then hang power clean.

Post time to complete WOD. Ex: 21:34 L3+

Saturday Schedule

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

Sunday Schedule

9a: All Levels CrossFit- Tina
10a: All Levels CrossFit- Tina
11a: Strength Training/Open Gym- Tina
12:15p: Yoga- Lana Wilson. Click here to reserve

FRI 09.30.16 Read More »

Lurong Team Draft Day & WOD from 9/10. We are going into week 3 of 7 of our Nutrition and Fitness Challenge!!

Upcoming CFM Events

Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.
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.
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!

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. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

And coming Saturday…

Partner WOD, relay style [28 Minute Time Cap]
21-18-15-12-9
Thrusters (m = 45/75/95, w = 35/55/65)
40 Double-unders**
200m Run

**Scale DU to DU+singles 20 reps, speed step 1:1, singles 1:1.

First partner completes first full round, tags second partner and they complete the first full round again. Continue through each round for each partner relay style.

Post times to complete. Ex: 23:30 L3

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller. 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- Monica Miller. Click here to reserve

FRI 09.23.16 Read More »

Upcoming CFM Events

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.
Thursday, Sept 22nd: 8:15-9:15pm. Wine & Partner Yoga! Instructor Jackie will be leading a partner yoga classes featuring partner supported balance poses, partner stretches, and partner trust exercises. Open to all friends as part of Bring-A-Friend Day!!
Saturday, Sept 24th: 2-4pm. CFM Social & Potluck.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Stacy
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. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. 15 Minute AMRAP:
55 Power Snatches (m = 45/75/95, w = 35/55/65)
55 Pull-ups
55 Cal Row
55 Pushups (L3+ = Handstand Pushups)

Post total reps completed in the WOD. Ex: 178 Rx.

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

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Reverse Lunges
Aces: 200m Run with Prowler

Post time for the WOD. Ex: 28:30 Rx

WED 09.21.16 Read More »